Greatist RSShttps://greatist.com/
Greatist covers all things healthy, providing the most trusted and fun fitness, health, and happiness content on the web — from healthy recipes to workout tips. Here's to healthyenFri, 18 Aug 2017 00:38:13 -0400Fri, 18 Aug 2017 00:38:13 -0400Greatist RSShttps://greatist.com/sites/default/files/greatist_Logo_145x40px_0.pnghttps://greatist.com/
Subscribe with My Yahoo!Subscribe with NewsGatorSubscribe with My AOLSubscribe with BloglinesSubscribe with NetvibesSubscribe with GoogleSubscribe with PageflakesSubscribe with PlusmoSubscribe with The Free DictionarySubscribe with Bitty BrowserSubscribe with Live.comSubscribe with Excite MIXSubscribe with WebwagSubscribe with Podcast ReadySubscribe with WikioSubscribe with Daily RotationIf You're Eating Like Wellness Influencers on Instagram, You Could Be Having Too Much Fathttp://feedproxy.google.com/~r/greatist/~3/MsepSeI4jYQ/high-fat-diet-is-it-healthy-to-eat-that-much-fat
Greatist
If You're Eating Like Wellness Influencers on Instagram, You Could Be Having Too Much FatIf You're Eating Like Wellness Influencers on Instagram, You Could Be Having Too Much FatThu, 17 Aug 2017 13:23:53 -0400Kristen Cicciolini12833 at https://greatist.com/Your Instagram feed is filled with perfectly arranged, rainbow-colored smoothie bowls and matcha lattes—that’s nothing new. But you’ve probably noticed a formerly vilified ingredient is now the star of the show. Traditional dietary recommendations be damned; according to practically every wellness influencer out there, high fat is in.

From that food blogger using an entire avocado as a questionably designed sandwich bun to your fitness instructor mainlining coconut oil with her salmon fillet, it seems that as long as it’s hashtagged #goodfat, consuming a million grams of fat is healthy for you.

"I think this is, in part, a reaction to the failings of the low-fat diet craze of the 70s and 80s," says Matt Priven, a Boston-based registered dietitian nutritionist. "Those diets really missed the mark and did not help people achieve their health goals."

The Problem With Low Fat

That craze is still alive and well in grocery stores, with low-fat and fat-free yogurt, cheese, and frozen foods filling the dairy cases and aisles. One of the issues with low-fat diets is fat tends to give food flavor (and often texture), so to counter the lost taste, companies tend to add boatloads of sugar to make the food palatable again, creating a different set of problems.

The most recent Dietary Guidelines for Americans say fat should account for 20 to 35 percent of your total daily calories. Any lower than that can lead to deficiencies in vitamins A, D, E, and K, "as well as some phytonutrients, which require dietary fat for proper absorption," Priven says.

What Priven is referring to is bioavailability, or how much of a nutrient is able to enter the body. There are various ways we can increase nutrient availability—for instance, soaking nuts in water allows you to absorb more of their nutrients, rather than letting them pass through your system unused.

Additionally, when you enjoy a big salad filled with delicious, fresh vegetables in every color of the rainbow with low-fat dressing, it does a disservice to your body. Fat unlocks more of the phytonutrients Priven refers to—such as lutein in green peppers and lycopene in tomatoes—which are both powerful antioxidants with cancer-fighting properties. Lutein, lycopene, and their oxidative metabolites in chemoprevention of cancer. Khachik F, Beecher GR, Smith JC. Journal of cellular biochemistry. Supplement, 1996, Feb.;22():0733-1959. Get the biggest bang for your buck and enhance the availability of nutrients with a full-fat dressing—or, better yet, make your own without all the preservatives and ingredients you can’t pronounce.

The tired diet cliché of always being famished partly stems from these low-fat regimens—a lot of us can relate to still feeling hungry after eating a salad dressed in reduced-fat vinaigrette. On top of helping us absorb more nutrients, fat helps keep us satiated; it contains 9 calories per gram compared to the 4 grams each we get from carbs and protein, and its density helps keep us fuller longer.

So in this regard, it’s not entirely a bad thing that social media influencers are touting a higher-fat diet. The type of fat is what matters—but there are competing studies on the subject.

Has Saturated Fat Been Liberated?

Dietary guidelines recommend monounsaturated and polyunsaturated fats such as olive oil, nuts, and avocados, as well as fatty fish, flaxseeds, and chia seeds for their omega-3 content, an essential fatty acid proven to benefit heart health. Omega-3 fatty acids: role in cardiovascular health and disease. Engler MM, Engler MB. The Journal of cardiovascular nursing, 2006, Mar.;21(1):0889-4655. These fats have been generally considered preferable to saturated fat. However, recent studies brought into question the guidelines that say to keep saturated fat to a maximum of 10 percent of your total fat calories.

David L. Katz, M.D., the founding director of Yale University’s Yale-Griffin Prevention Research Center and chief medical officer of digital health company FareWell, "emphatically" disagrees with the study's findings.

"The evidence is now overwhelming and clear that even with high HDL, people on [high-saturated-fat] diets have more, not less, heart disease," he says. "The weight of evidence clearly now indicates that LDL levels are the best predictors of cardiovascular risk, and those too go up with saturated fat intake."

So… how about a high-fat diet with mostly unsaturated fats instead? Katz says that aside from the saturated-fat argument, "total fat level in the diet is rather unimportant provided that the sources of fat are wholesome."

But before you douse that sliced avocado in half a bottle of avocado oil and top it off with a little fried avocado, keep reading.

The Ketogenic Craze

The ketogenic diet, which you’ve probably heard about via Instagram, is a low-carb, high-fat regimen. Plenty of influencers are touting the benefits of this regimen; they primarily report significant weight loss, which is attributed to the diet's low-carb, high-fat meals and snacks with names like "fat bombs."

Long story short, this diet is designed to put the body in a metabolic state known as ketosis, during which the liver breaks down fat to produce ketones that are used as energy. Originally intended to treat epilepsy patients, many have been using it as a quick way to burn fat and lose weight.

If total fat is irrelevant as long as it's from good sources, can we go keto crazy? Not so fast.

Many others in the field prefer a more moderate approach, including Priven, who believes balance is key.

“When we [increase] intake of a certain food group, the collateral effect is usually a decreased intake of another food group,” he says, meaning high fat in our diet leaves less room for other nutritious foods. “Ultimately, the ketogenic diet is still a diet. It’s highly unsustainable and potentially problematic from a health standpoint; staying in ketosis means avoiding tons of healthy foods like fruit, beans/legumes, grains, and many vegetables.”

Now What?

With so many messages coming at us every day from bloggers, Insta-famous foodies, nutrition headlines, etc., how do we know what to eat if what they’re telling us isn’t always accurate?

Priven recommends balanced eating and working on sustainable habits. So eat that avocado bun but not for every meal. Toss some butter in your sauté pan—but the grass-fed kind, not trans-fat margarine. Get beefy on taco night but opt for hormone-free meat. Ultimately, it comes down to something you probably knew all along: Use the good stuff and use it in moderation.

Kristen Ciccolini is a freelance food writer and plant-based nutrition coach based in Boston. She is focused on nutrition education and teaches busy women how to incorporate healthy habits into their everyday cooking. When she's not nerding out over food, you can find her upside down in a yoga class or right side up at a rock show. Follow her on Twitter @kciccolini.

]]>https://greatist.com/eat/high-fat-diet-is-it-healthy-to-eat-that-much-fat?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--How to Have a Threesome Without Hurting Anyone's Feelingshttp://feedproxy.google.com/~r/greatist/~3/VOmDXeEyn8Y/how-to-have-a-threesome-without-hurting-feelings
Greatist
How to Have a Threesome Without Hurting Anyone's FeelingsHow to Have a Threesome Without Hurting Anyone's FeelingsThu, 17 Aug 2017 06:00:00 -0400Tikva Wolf12888 at https://greatist.com/Being part of a threesome is a common sexual fantasy, but finding your way into one (and maneuvering within one) can seem incredibly daunting. For anyone who's not familiar with sharing intimacy with more than one person at a time, I made the comic below to illustrate some of the most important things to keep in mind. Hopefully these tips can help ensure everyone involved feels safe and can enjoy whatever depth of intimacy they want to share together.

Everyone wants a healthier heart, and for a while now, we've been told that fish oil pills are the way to get it. But there's a problem with that. Actually, there are many problems with that. In this episode of What's Good, Greatist's founder Derek Flanzraich explains why fish oil pills aren't all they're cracked up to be and why you should probably stop taking them right now and just eat fish instead. (We know you secretly hate swallowing those pills anyway, so consider this good news.)

Derek Flanzraich is Greatist's founder and CEO. What's Good is his take on the news, trends, and issues worth talking about in health and wellness. Sign up and get his column (plus puppy GIFs and other funsies) delivered every Sunday.

]]>https://greatist.com/live/fish-oil-pills-arent-making-your-heart-healthier?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--11 Lightweight Tank Tops That Help You Beat the Heat http://feedproxy.google.com/~r/greatist/~3/brP1tHxUE1E/workout-tank-tops-that-are-lightweight
Greatist
11 Lightweight Tank Tops That Help You Beat the Heat 11 Lightweight Tank Tops That Help You Beat the Heat Wed, 16 Aug 2017 13:03:44 -0400Amy Schlinger12871 at https://greatist.com/The easiest way to stay cool in the heat is to wear less clothing, right? So you’ve switched from workout leggings to shorts and put away all your sweatshirts for a few months. But if you’re still wearing the same workout tops you sport in winter, you might want to consider these 11 super breathable options instead. They're so lightweight, you’ll barely feel like you’re wearing an extra layer. Try one (or a few) to beat the heat this month.

Even if your fave yoga class isn't of the hot variety, things can still get pretty steamy up in there. This tank's asymmetrical hem keeps airflow high throughout your flow. Tie the longer sides together in whatever style you'd like for down dogs and inversions.

This top is so light, it's basically see-through, which is the next best thing to working out in just a sports bra. The ultralight fabric wicks away sweat so you stay dry during long runs or tough training sessions.

The large armholes of this muscle tank are basically like built-in air conditioners, allowing max breeze to flow through. The bottom hugs tight to your waist, so you won’t have to worry about it riding up at all.

Made with input from pro athletes, this singlet was constructed to feel completely weightless on your body. The open-hole back provides breathability where you tend to sweat the most. Bonus: It has a flash of reflective details to keep you visible during low-light conditions.

You can't go wrong with a classic racerback like this. Its special blend fabric pulls moisture away from your body as you sweat it out in the heat. It also has built-in odor-control technology that eliminates the stink, even if you do get it drenched and throw it in your hamper or gym bag before heading straight to work.

Prepare to be impressed. This tank top is made out of fabric that can actually sense when you start heating up and reacts by releasing a cooling sensation. Wild, right? But it really works and is breathable too.

The almost completely open-back construction of this racerback allows you to feel the wind on your back and shoulders. While the lightweight material pulls sweat away, the simple and straightforward design keeps your core temp down when things heat up.

You honestly have to feel this tank to understand its appeal. It's made entirely out of a soft, mesh material, making it whisper light and über breathable. Plus, the open back allows for airflow and lets you show off that cute sports bra.

]]>https://greatist.com/fitness/workout-tank-tops-that-are-lightweight?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--WTH Is Ashwagandha, and Why Have I Been Taking It for a Month?http://feedproxy.google.com/~r/greatist/~3/EPSJ_m7zW_E/ashwaghanda-benefits
Greatist
WTH Is Ashwagandha, and Why Have I Been Taking It for a Month?WTH Is Ashwagandha, and Why Have I Been Taking It for a Month?Wed, 16 Aug 2017 12:00:00 -0400Tara Goodrum12870 at https://greatist.com/The first time I heard about ashwagandha was when Gwyneth Paltrow’s daily smoothie broke the internet. Spending close to $200 on ingredients made me cringe, but the thought of getting Gwyneth’s glow piqued my interest, as did the notion that this magical smoothie could help me get her toned physique too. (It didn’t.)

I skimmed the list of ingredients and nearly went cross-eyed. Coconut oil and almond butter I knew, but the dusts and exotic tinctures I did not—and I wasn’t sure I wanted to. As someone who loves drinking the wellness Kool-Aid—golden milks, probiotic tonics, collagen boosters, butter coffees, you name it—I was surprised to find myself skeptical and unenthused. Perhaps it was the media backlash from the recipe release (haters gonna hate), or perhaps it was that I was sick of investing in cure-all ingredients that did seemingly nothing aside from eat my savings account and momentarily boost my sense of self-worth.

Within minutes, I’d given up on the Goop life and forgotten all about ashwagandha. But then it started haunting me.

First it came up at a dinner with health-minded friends, then at a yoga workshop, then in my Instagram feed, and then I got this text: “Do you like ashwagandha? It’s so disgusting, but I’m obsessed with it.” Upon reading it, my face wrinkled up in equal parts concern and alarm—and, to be honest, a bit of disgust too. What the heck was it about this ashwa-what?

WTH Is Ashwagandha?

Someone wise once said, “Don’t knock it till you try it.” So I decided to give ashwagandha a chance and do some digging (a.k.a. research). Here’s the need-to-know:

Ashwaghanda is an herb believed to offer rejuvenating properties that promote physical and emotional well-being and longevity (maybe why it’s commonly referred to as “Indian ginseng”).

It means "horse smell"—literally. It’s a combination of the Sanskrit words ashva (meaning "horse") and gandha (meaning "smell"). So yes, it’s named for its horse-like smell (yummy) but also for the strength of the herb, which is akin to a stallion.

Don’t worry: Despite the name, you don’t have to swallow horse-size pills. Instead, it’s often taken in powder form, which looks like cinnamon. If only it tasted like cinnamon...

Why Do People Take It?

When I asked my friend why she loved ashwagandha, she didn’t respond. A few hours later she sent me a link that claims it’s “an excellent tonic for immune health, sexual vitality, and harmonized mood.” When I asked if it worked, she said yes. When I asked how long she’d been taking it, she said she’d only tried it once. Hrmph.

Unsatisfied, I took my search elsewhere. I asked everyone who seemed remotely interested in health and even strangers I met at smoothie shops. The response from most was the same: They didn’t really know! But they heard it was awesome.

I wish I was surprised, but more often than not, health trends explode with the majority of consumers knowing little to nothing about what they’re imbibing—except that it’s “awesome.” And I’m no different. My cupboard contains several untouched superfoods and supertonics. I can tell you what I think they’re good for, but the honest truth is I don’t really know and can’t remember why I bought them in the first place.

Fortunately, I have a trusted advisor who's always there to help when I’m in need: the internet. A quick search for “the benefits of ashwagandha” will lead you into a treasure trove of supposed benefits. It boosts immunity, improves stamina, promotes mental clarity, prevents aging, treats fertility, lowers cholesterol… the list goes on and on and on some more. I’m honestly surprised that when you Google “miracle pill” and “secret to world peace," ashwagandha isn’t the first result. Because according to said internet, it can even treat cancer.

But wait one second before throwing horse powder into your daily routine. Because as much as I love me some internet, health fads are often just that: fads. Let’s talk science.

The Benefits, According to Science

Unlike many trendy herbs and tinctures, ashwagandha (known as Withania somnifera in the science world) seems to actually live up to the hype. Here are some of its purported powers:

Let it go, let it go: It may help the body cope with stress, boost immunity, and improve focus and mental clarity.

Bye bye bye: Studies show ashwaghanda may help reduce the signs of aging.

He's going the distance: When scientists tested the swimming performance of adult rats, the rats who were given ashwagandha swam twice as long as those who weren’t, proving the herb may help increase stamina.

Beat it: It may help treat adrenal fatigue and fight diseases such as Parkinson's, Alzheimer’s, Huntington's, arthritis, diabetes, and hypertension.

Hit me with your best shot: Some even use it topically to heal wounds, backaches, and paralysis, while others claim it can reduce depression and brain cell degeneration, stabilize blood sugar, decrease inflammation, lower cholesterol, and help prevent and treat cancer.

The Takeaway

I’m not going to tell you how to live your life. And I’m definitely not going to tell you to start guzzling horse tonics and trust in a single herb. But I am saying I was wrong: Ashwagandha is pretty darn awesome—and might just live up to its reputation. Since taking it, I’ve been sleeping like a champ (even with a hyperactive puppy in the bed), my menstrual cramps have subsided (glory hallelujah), and I’ve reconnected with the laid-back California vibe I came to New York with (so long, stress case).

That said, it also lives up to its flavor reputation—and a rather unpleasant one at that. To make it a bit tastier, try adding a teaspoon to morning matchas, coffees, or smoothies or nighttime golden milks and teas. If you’re feeling extra bold and are already on the apple cider vinegar train, try mixing a few droplets of liquid ashwagandha with two tablespoons of ACV and 8 ounces of water. Chug; don’t sip. It may not go down smoothly at first, but if it’s really a medicinal miracle like some of these studies claim, then it may be worth adapting to its funky flavor.

]]>https://greatist.com/eat/ashwaghanda-benefits?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--I Found Plus-Size Sports Bras That Don't Suckhttp://feedproxy.google.com/~r/greatist/~3/2LgIR8ke_Ic/plus-size-sports-bras-that-actually-work
Greatist
I Found Plus-Size Sports Bras That Don't SuckI Found Plus-Size Sports Bras That Don't SuckWed, 16 Aug 2017 07:00:00 -0400Jagger Blaec12890 at https://greatist.com/I’ve always been busty, but thanks to some recent weight gain, my boobs have nearly tripled in size. This means all the bras I own have been rendered useless, which, in turn, means "not owning an adequate bra" has recently shot to the top of my list of excuses to avoid working out. Let’s be honest: Exercise can be no fun, and it’s even less fun when you can’t find a sports bra to exercise in because you have tig ol’ bitties.
You might also like{{displayTitle}}READ

But I’ve decided to embark on a wellness journey that will require low- to high-impact activity, and that means I need a sports bra that fits. It’s no secret the fitness industry isn’t exactly inclusive of bustier babes—let alone fat bodies—so despite some companies making an effort to accommodate bigger breasts, finding a sports bra that can effectively minimize bounce is more stressful than it should be for women with bigger boobs.

So I set out in search of the perfect activewear. There were times I wanted to give up the hunt and justify staying firmly secured to my couch—it would be easier than the task at hand, after all. But in the end, I found several brands that actually work and knew I had to share.

Target

The first, and perhaps most obvious, answer to the question, "Where do I find a bra that fits my gigantic bosom?!" is Target. The answer is nearly always Target. But sizing at Target is weird.

The store has some flimsier sports bras that include built-in cup sizes, and these suck because the cups aren't made to fit everyone. The label indicated the bra was in my size, but the pseudo cups made for an awkward fit (when I tried one on, I ended up spilling out the sides).

Online shoppers, beware: These bras are medium-impact with an elastic underboob band, and while they look sturdy on the site, they're made from thin fabric and have very little support.

On the other hand, this bra is the truth. It’s extremely sturdy and ranges from sizes 1x to 3x (for women who may not know their exact cup size and just rely on measurements for online ordering). It also runs true to size, which is a godsend for a curvy girl, since most bras I looked at ran small. Relying on measurements and sizing charts is a major key.

Torrid

The second stop came from an unlikely source. I asked around in a message board for plus-size women who work out, and the answer was unanimous: Torrid. The online shop sells plus-size clothing, but its cup sizes also go up to triple DDD.

Its selection is unique because some of the sports bras not only have a built-in underwire but also have additional fabric on the top to provide coverage, preventing any kind of nip slip. As an aspiring yogi, inversions can be super uncomfortable when I’m being smothered by my own boobs.

Inversions can be super uncomfortable when I’m being smothered by my own boobs.

Torrid does offer more stylish bras in line with the let’s-see-each-other’s-underwear workout fashion trend, but those bras tend to function more as fashion statements than bras to work out in. There’s a super adorable galaxy-print sports bra with a mesh upper neckline and cute print, but it doesn’t do much for support and my boobs wouldn’t stay in place. I wouldn't say these suck; they’re just more for aesthetics than actual exercise.

The bra that fit best was full price, but it's totally worth every single penny not to have to worry about distracting jiggling while I jog. It comes in an array of different colors with a price point of $55, which feels kind of steep for a sports bra, but it’s a great investment and made of quality fabric that won’t fall apart after one wash.

Glamorise

I also came across the Glamorise brand. This bra goes all the way up to cup size H, and although it's without an underwire, it has soft straps and a thick band under the breast to offer much-needed support. I can attest that Glamorise makes a sturdy piece of activewear.

However, the brand is also very hit or miss. You need to know your bra size and go up one or two sizes from that. I learned this the hard way when I used the size chart and my exact measurements to purchase the brand from Amazon. When the bra arrived, it barely covered my areola. It was super tiny and very sad.

The second time, however, I was much more successful. This one is made of a thick material, provides full coverage, and has an underwire and sturdier straps, earning it the name "no-bounce cami sports bra."

Genie

Lastly, I tried the Genie bra, which was all about comfort and ease. It’s kind of low budget but perfect for low-impact workouts such as light yoga or other low-impact workouts—or for when the restriction of a sports bra feels too heavy. A friend of mine with double-D implants recommended this one, and although I was very skeptical because this brand has an "As Seen on TV" label, I was pleasantly surprised. Although it’s not built for too much bounce, it also provides enough coverage in case there is any movement. The fabric is also super soft.

In the end, the search for the perfect bra was pretty imperfect, but I was extremely determined to not get discouraged about wanting to perform physical activity as a bigger body. It feels like the assumption is fat people have very little interest in exercise or wellness, so we are forgotten about when it come to sports bra design. Getting involved with fitness shouldn't be such a struggle. I hope this guide helps those who want to work out but don't feel supported (pun intended).

Jagger Blaec is a freelance professional journalist located in Portland, Oregon. You can keep up with her on Twitter @basicblaecgirl.

]]>https://greatist.com/fitness/plus-size-sports-bras-that-actually-work?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--19 Delicious Ways to Get More Gut-Healthy Kimchi in Your Diethttp://feedproxy.google.com/~r/greatist/~3/Vbn9Zc3YAqA/kimchi-recipes-for-gut-health
Greatist
19 Delicious Ways to Get More Gut-Healthy Kimchi in Your Diet19 Delicious Ways to Get More Gut-Healthy Kimchi in Your DietWed, 16 Aug 2017 06:00:00 -0400Anisha Jhaveri12885 at https://greatist.com/Gut health is all the rage these days. No surprise, given how high stress levels are, how much added sugar is sneaking into what we eat, and how little sleep we're all getting. And one way to boost your gut health is by adding more fermented foods to your diet. Like, for example, kimchi.

It isn’t just a garlicky, spicy accompaniment to bulgogi and bibimbap; the fermented cabbage is also packed with lactic acid bacteria, which is proven to help reduce inflammation. Head to the store (yes, it's now available in most grocery stores, not just the fancy ones) and start experimenting with these 19 recipes that will give your taste buds a treat and help get your gut back on track.

Appetizers

As if regular guacamole wasn’t addictive enough, this one adds in both bacon and kimchi for more flavor, more fiber, and more wow factor. Plate it with extra chips, because sticking to one serving will be next to impossible.

Kick up your queso with a good helping of kimchi. Even though the dip itself cuts back on saturated fat by using cashews instead of cheese, the spicy kick from the cabbage cuts the richness and provides a unique texture.

Load up your fries with something more nutritious than gooey processed cheddar... kimchi! The heat works great with the sweetness of the potatoes, and there’s just enough cheese on top to help everything get nice and melty.

Downsize (and portion-control) a steak dinner by tucking the meat into Vietnam-inspired rice paper wrappers alongside kimchi. The garlicky, spicy cabbage and honey-soy marinade on the sirloin are fantastic together and won't weigh you down before the main meal.

A retro appetizer gets a new-age update with the additions of kimchi and bacon. The new ingredients bring so much flavor, you'll need a lot less mayo than the traditional recipe usually calls for. Plus, they provide a crunchy element that makes the whole dish that much more fun to eat.

Salads, Sandwiches, and Wraps

These colorful wraps are all about simple, real food and minimal extras. The avocado, egg, asparagus, and kimchi are so satisfying, you don’t even need sugary condiments or heavy seasonings. It’s clean eating at its best.

Kimchi is practically a salad on its own, but add some fresh fruit and a simple sweet and sour pickled mix of cucumber and radish to the spicy cabbage, and you’ve got flavor for days. It’s one of those salads that'll make you feel instantly healthier with just one bite.

Sure, quesadillas without cheese are nontraditional, but that doesn’t mean they aren’t delicious. An easy black bean spread and creamy avocado make the dairy totally unnecessary in these wholesome vegan wraps—and the kimchi fits in surprisingly well with the Mexican seasonings.

Think that lettuce wraps can’t be a filling alternative to sandwiches? Try these. Stuffed with a mixture of egg, avocado, kimchi, and bacon, they’re so hearty, the greens are actually a refreshing contrast to the heavier flavors.

Kimchi is the star ingredient in this simpler—but way more exciting—version of a turkey Reuben, providing a much-needed boost of spice against the milder cheese and meat. While this recipe uses vegan cream cheese, go ahead and use the regular kind if that’s your preference; it works just as well.

Just four ingredients can create the mother of all grilled cheeses—and we don’t say that lightly. With apples, kimchi, and cheese tucked inside a fruit and nut bread, the recipe is minimalist, but every component brings something unique (and delicious) to the final product. Don’t be surprised if this sandwich becomes lunch at least three times per week.

Entrees

Although kimchi makes this tomato sauce particularly fiery, there’s nothing hellish about this dish. In fact, with turkey sausage providing extra protein and feta thrown in for a creamy finish, this crowd-pleaser is downright heavenly.

In the time it takes for the angel hair to cook, you can whip up this unusual “sauce,” where Korean ingredients such as sesame oil, kimchi, and gojuchang paste team up with classic Italian flavors including olive oil and Parmesan cheese. It’s like pasta bibimbap, and you may be pleasantly surprised at how well it works.

We know, we know—we live in a world of way too many avocado toast recipes. But with spicy kimchi mayo dolloped on top of creamy mashed avocado on top of crusty bread, this one deserves special mention. If you’re going to try just one more rendition of the now-ubiquitous breakfast item, let this one be it.

We’ve never met a taco we didn’t like, but this meatless one might make it to our short list. The lightly sautéed veggies and tofu are simply seasoned so kimchi can take the spotlight, while the fresh lime and chopped peanuts on top are a refreshing alternative to the usual salsa and guac. This is vegan—and fusion—food done right.

The fish and kimchi combo isn’t unusual in Korean cuisine, and it’s easier to make than you might think. This recipe requires no obscure ingredients and no elaborate prep—and takes just 25 minutes from start to finish. It’s a great, flavorful way to get more probiotics (and more seafood) in your diet.

Zucchini noodles may be a lower-carb option, but they’re anything but low in nutrition or flavor when you use them in this recipe. Leaner turkey bacon, kimchi, roasted Brussels sprouts, and a Sriracha-based sauce make absolutely sure of that.

Mac and cheese ranks high on the favorite comfort food list, but let’s face it, it can be kind of bland. Not this one. Kimchi—and gojuchang paste, if you can find it—gives the dish (which also happens to be vegan, thanks to cauliflower) just the right amount of pep and color.

]]>https://greatist.com/eat/kimchi-recipes-for-gut-health?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--9 Super-Garlicky Recipes to Make for Friends (So Everyone's in It Together)http://feedproxy.google.com/~r/greatist/~3/-p5bjCGKZA0/garlic-recipes-to-make-for-friends
Greatist
9 Super-Garlicky Recipes to Make for Friends (So Everyone's in It Together)9 Super-Garlicky Recipes to Make for Friends (So Everyone's in It Together)Tue, 15 Aug 2017 16:29:17 -0400Madison Flager12886 at https://greatist.com/OK, so maybe garlic's not the not best first-date food, but when it comes to hanging with friends, we say pile it on. You can add it to meats, pasta, dressings, dips... pretty much any savory dish. And since garlic contains a good amount of calcium and vitamin C and has been used to treat conditions from high blood pressure to heart disease, you’re really just doing yourself—and your pals—a favor. But maybe keep a bowl of mints close by (or wash it down with a cold brewski).

One-pan dinners just make life so much easier. Mix chicken thighs with artichoke hearts and their liquid (you can marinate for a bit or just stir them up) and season with garlic, oregano, salt, and pepper. They’ll be ready after 20 minutes under the broiler.

If you have a food processor, there’s really no reason to buy store-bought dip. This hearty snack is made with garlic, cannellini beans, pistachios, and lemon juice. Blend with a little EVOO and serve with veggie sticks or crackers.

File under super easy side dishes. You can make a big batch of this for guests or consider it meal prep and eat throughout the week with your favorite protein. With no cream or butter, it’s totally dairy-free, but sautéed kale with garlic and olive oil keeps it full of flavor.

Football season isn't the same without chicken wings. Keep this one in your back pocket for the first Sunday fun day you host. Prep time takes five minutes and then you stick 'em in the oven for about an hour. They’ll cost you less and come out healthier than delivery.

Nondairy eaters, don’t scroll down just yet. This "creamy" sauce is made with cauliflower, broth or water, and garlic… that’s it! If you’re fine with dairy, throw in some Parm too. Spoon it over pasta, zoodles, or chicken for a sneaky serving of veggies.

Summer’s not over yet. Make the most of the late sunset and grill these easy foil packets. All you have to do is chop up some veggies and steak and place a dollop of homemade garlic butter on top. Close the foil and let the grill do all the work while you sip on a cold one.

Roasted garlic makes all the difference in this homemade hummus. Sure, it takes some time in the oven, but we promise it's worth it, especially when paired with caramelized onions. The hardest part will be trying not to eat the whole dip in one sitting.

This is one of those dishes that’s on every Italian chain restaurant's menu but is so much healthier when made at home. The recipe uses whole-wheat linguine, veggies of your choice, shrimp, and parsley, and replaces a creamy sauce with a white wine and lemon juice mix.

]]>https://greatist.com/eat/garlic-recipes-to-make-for-friends?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--11 Exercises That Will Help You Eliminate Low Back Pain for Goodhttp://feedproxy.google.com/~r/greatist/~3/KMC-g9OMz78/lower-back-pain-moves-to-strengthen-back-and-core
Greatist
11 Exercises That Will Help You Eliminate Low Back Pain for Good11 Exercises That Will Help You Eliminate Low Back Pain for GoodTue, 15 Aug 2017 14:30:27 -0400Emily Abbate12820 at https://greatist.com/Going through daily life with back pain is a serious downer. When a heavy squat snatch triggered something in my lower back during the CrossFit Open earlier this year, I didn’t know the half of what I was in for. Nearly four months, an X-ray, and an MRI later, I’ve completely adjusted my fitness routine to avoid angering what turned out to be arthritis in my lumbar spine. As a certified personal trainer and indoor cycling instructor, being on the injured list is a struggle. But what I’ve learned about back pain (aside from patience, patience, patience) has made me better and, ultimately, stronger.
You might also like{{displayTitle}}READ

The biggest lesson of the past year: Back pain doesn't typically originate in the back. My tight hips and weak core caused my back to take on too much and overcompensate. Since my diagnosis, I’ve worked hard with a physical therapist to alleviate the pressure on my lower back by strengthening the surrounding muscle groups that support the spine, including the core, hips, and glutes.

Does my story sound familiar? Welcome to the back-issue club. To help us all, I put together this list of 11 key core, back, and hip exercises that will keep your back—and the muscles that support it—strong and healthy.

How to use this list: You will need a stability ball and a mini resistance band for these exercises. Perform each move for 30 seconds. For one-sided exercises, complete 30 seconds on one side before switching to the other. To create your own workout, choose 5 to 7 of your favorite exercises, rest for 10 seconds between each, and complete 3 to 5 sets. Or scroll to the bottom of this article to try our essential back-strengthening workout.

As always, if you're experiencing pain, consult a physician before starting any exercise program. If all clear, these moves are great for injury prevention and overall strength.

Back Extension

Start lying facedown on top of a stability ball, core engaged for balance with hands placed lightly behind head. With toes securely on the ground as if you’re in a plank position, lift chest off the ball until spine is straight or slightly extended. Return to starting position for 1 rep.

Pike-Up

Start in high plank position with hands directly under shoulders and feet resting on ball. Engage core for balance. Use abs to lift hips straight up until weight comes over shoulders and ball rolls forward under toes—your body should look like an upside-down V. Keep a slight bend in knees if you don't have the flexibility. Slowly lower back to start for 1 rep.

Circle Plank

Start in a forearm plank on the ball with elbows directly under shoulders, toes resting on floor, and core engaged so body maintains a straight line from shoulders to heels. Engage abs and slowly make small clockwise circles with elbows on the ball, keeping the rest of your body as still as possible. Repeat counterclockwise for 1 rep.

Banded Clockwise Step

Stand with feet shoulder-width apart in a mini squat, knees slightly bent with a band around thighs. Clasp hands in front of chest. Step about 6 inches forward with right foot, placing whole foot on the ground (not just toes). Return to starting position. Step 6 inches to right and then return to starting position. Step 6 inches back and then return to starting position for 1 rep. Repeat on other side using left foot.

Clam Shell

Start with band around thighs just above knees. Lie on floor on left side with knees stacked and bent 90 degrees, left elbow below left shoulder, and right hand on hip. Keeping core tight and hips still, rotate right hip open to splay knees (like a clamshell opening) and then lower back to starting position for 1 rep. Continue for 30 seconds then repeat on other side.

Hydrant

Begin on all fours, hips stacked over knees, shoulders over wrists, with a mini resistance band around thighs just above knees. Keeping a 90-degree bend in right leg, lift knee up and out to the right to be as level as possible with right hip. Try to keep hips and upper body still, not leaning into left side. Once you feel tension, lower the leg back to start. That’s 1 rep. Continue for 30 seconds then repeat on other side.

Hip Raise

Lie faceup with knees bent and feet flat on floor. Brace core, then lift hips so body forms a straight line from shoulders to knees. Slowly lower hips back down to starting position. Continue to repeat.

Side Plank Dip

Start in a side plank position with left elbow directly under left shoulder, right arm extended up to ceiling, feet staggered, and core engaged. Keeping feet staggered to alleviate extra pressure on the lower back, brace core and lift hips straight up. Slowly lower hips back down to starting position while maintaining tension in core for 1 rep. Continue for 30 seconds then repeat on other side.

Push Down

Lie faceup on floor with hips and knees bent 90 degrees and core engaged so lower back presses into floor. Lift head off floor without straining neck and place palms of hands on knees. Press hands into knees as you use them to give resistance. Hold, maintaining resistance, for 30 seconds.

Bird Dog

Start on all fours in a tabletop position with wrists under shoulders and knees under hips. Simultaneously reach right arm forward as you kick left heel straight back to extend left leg. Make sure you engage core to keep back in a neutral position throughout the entire movement. Hold for 1 count and then return to starting position. Continue to alternate sides.

Lean Back

Start kneeling with arms resting at sides. Keeping a straight line from shoulder to knee, slowly lean back, engaging your core until you feel this in quads (tops of thighs). Use abs to pull upper body back up to starting position. Repeat.

]]>https://greatist.com/fitness/lower-back-pain-moves-to-strengthen-back-and-core?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--The Way You're Thinking About Goals May Be Holding You Backhttp://feedproxy.google.com/~r/greatist/~3/vLeZ0dewocs/how-the-10x-rule-can-help-you-be-successful-in-life
Greatist
The Way You're Thinking About Goals May Be Holding You BackThe Way You're Thinking About Goals May Be Holding You BackTue, 15 Aug 2017 13:23:04 -0400Thomas Oppong12889 at https://greatist.com/
There are no absolutes in life, and there are no givens. Everything is up for grabs. Most people dream of accomplishing something extraordinary, but life slips by, and their most meaningful dreams slide silently to the side while they’re getting everything else done.

"Never reduce a target," author and motivational speaker Grant Cardone says. "Instead, increase actions. When you start rethinking your targets, making up excuses, and letting yourself off the hook, you are giving up on your dreams!"

Operating at an exponentially higher level is exactly what you need to do in order to be successful in your endeavors. Everything starts with a decision to aim higher than usual—only those with the right mindset, attitude, and skill can take advantage of the enormous human potential.

You can’t achieve extraordinary results with an ordinary mindset.

"The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." ―Michelangelo Buonarroti

Many people achieve far below their expectations because they have big dreams, incredible ideas, and fantastic goals... but put in little or no action.

As you build on your accomplishments and your confidence grows, you will naturally want to aim higher. Now that you’ve got some momentum going, it’s time to double your effort.

Extreme success on your own terms can be achieved by taking massive action with the 10x rule, a concept made popular by Cardone.

The 10x rule is based on the idea that you should figure out what you want to do—what goals you want to achieve—and multiply the effort and time you think it’ll take to do it by 10.

We have a tendency to underestimate what we can accomplish and therefore set lower goals and do not reach our full potential.

When you apply the 10x rule to your thinking, you can do more... and still have time to take care of a lot of other things on your to-do list.

Stay hungry!

"So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable." —Christopher Reeve

The idea of a 10x advantage is to aim 10 times higher when you set your goals, in business and in the rest of life. With a 10x mindset, if you come up short, you’ll still find yourself further along than if you had maintained your life’s current goals.

Don’t be subject to the tyranny of how things have always been done.

It also means you open yourself up to bigger possibilities for the future that make it increasingly easier to make decisions and take action in the present. You can move and work on your goals 10 times faster while being consistent and persistent.

But don’t underestimate how much energy and effort it will take to push things through. Your goals could take longer to complete or cost more than you originally thought—plan for some setbacks and plan to focus on achieving more using the 10x rule.

Thinkers and dreamers are undervalued.

"Between the great things we cannot do and the small things we will not do, the danger is that we shall do nothing." — Adolph Monod

We’ve been conditioned to think small, simplify, and demand less from life. Don’t be subject to the tyranny of "how things have always been done." Find your true north and push past the default.

For centuries, we’ve been trained to stop thinking and simply do as we are told. But dreamers and thinkers change the world; they don’t follow any set patterns. It’s hard to replace the dreamers with algorithms.

Can you build something people will look for or will talk about, or something we would miss if it were gone? Consider your capacity to think creatively and exponentially and your capacity to provide value to others. Start seeing things from a wider, more far-reaching perspective.

You should start thinking big without reservations. Practice thinking about your future being 10 times bigger and better, and you’ll develop a new 10x standard for viewing the world.

You can contribute more, learn more, become more, and stretch yourself and your own abilities beyond their current psychological limitations only if you give yourself permission to think beyond the obvious.

Turn mindset into action.

"The greatest turning point of my life, both professionally and personally, was when I stopped casually waiting for success and instead started to approach it as a duty, obligation, and responsibility." —Grant Cardone

The right intentions will only get you so far; you also must act. A 10x mindset radically shifts your thinking, your decision-making, and the actions you take.

Start identifying actions that are blocking your progress toward 10x growth and get rid of them. Focus on doing even better at the things you’re already good at and stop worrying about everything you struggle with.

Tackle every project with the 10x rule, acting like you have to succeed because your life depends on it.

This post originally appeared on Medium.com and was republished with the author’s permission. Thomas Oppong is the author of Postanly Weekly, a free digest of the best productivity, career, and self-improvement posts.

]]>https://greatist.com/live/how-the-10x-rule-can-help-you-be-successful-in-life?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--How to Be Honest About What Will Honestly Make You Happyhttp://feedproxy.google.com/~r/greatist/~3/5X5kuK64uOg/how-to-be-honest-about-what-will-make-you-happy
Greatist
How to Be Honest About What Will Honestly Make You HappyHow to Be Honest About What Will Honestly Make You HappyTue, 15 Aug 2017 06:00:00 -0400Susie Moore12861 at https://greatist.com/
Who doesn’t love a Beyoncé track? My favorite song of hers is "Best Thing I Never Had." The song’s about dodging a bullet, which in her case was a man but in my case is a life of tradition—a 9-to-5 career and the perceived safety of a desk job.

What if the thing you think you should want—marriage, a promotion, home ownership, a baby—is not what will truly make you happy? And say you decide not to have it, despite what other people think. Could that “it” be the best thing you never have?

Here are three of the strongest examples I’ve witnessed:

1. Planting Roots Versus Adventure

A year or so ago, a friend of mine was heartbroken when her purchase of a flat in London fell through. She’d imagined the décor down to the last detail. She'd already bought the kitchen island. Then the bank pulled out of the mortgage arrangement, and another buyer swooped it up. Three weeks later her husband was laid off. They spent the next four months traveling South America and are now planning their next extended trip to Asia using the money they would’ve invested in the home. She walked past that flat the other day and sent me a text saying, “I can’t believe I almost had that [insert dreary/rainy photo of a building] instead of Bali beaches.”

2. Commitment Versus Freedom

“Why can’t I just be satisfied with things as they are now?” exclaimed a client of mine over lunch when she was talking about getting engaged. Katie contacted me as a life coach to help scale her business, but her dissatisfaction in her personal life was making her palpably confused and upset.

I asked what was really bothering her. She explained she felt pressured to marry her long-term boyfriend when, the truth was, marriage was not something she valued. Katie’s parents were religious and wanted her to have a traditional wedding—and soon—but she decided against it. She and her boyfriend are still together (and happy) now but on their own terms. And Katie says, “Everything feels right about it.”

3. Misery Versus Uncertainty

Most people come to me for guidance in starting a side hustle. Sadly, many would choose misery (or even a job they don’t love) over uncertainty (launching a passion project for profit). A good chunk of people I coach are too afraid to leave the comfort, security, and significance of a day job to pursue what truly lights them up. Ironically, an entrepreneurial side hustle can bring you all those things and more! What are you really risking by not pursuing what you love? Even the time it takes to build something is not an excuse. No matter what you do, life passes anyway.

What do you want most? Let me let you in on a secret: You can dream it and live it, without input from anyone else. Only you know what’s right for your life.

If something’s not working for you—a job, a relationship, an investment, a friendship, a belief that doesn’t serve you—rethink it and decide if you can find the “good in goodbye"?

Susie Moore is Greatist's life coach columnist and a confidence coach in New York City. Sign up for free weekly wellness tips on her website and check back every Tuesday for her latest No Regrets column!

]]>https://greatist.com/live/how-to-be-honest-about-what-will-make-you-happy?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Sitting Is Not the New Smokinghttp://feedproxy.google.com/~r/greatist/~3/YYFbq8JULfg/sitting-is-not-the-new-smoking
Greatist
Sitting Is Not the New SmokingSitting Is Not the New SmokingMon, 14 Aug 2017 16:32:09 -0400Derek Flanzraich12891 at https://greatist.com/In 2014 Mayo Clinic's James Levine, M.D., Ph.D., wrote, "Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death." And it stuck.

First, it's worth clarifying to the good doc that parachuting (or skydiving, as most of us call it) is among the least treacherous things ever—only 21 people died skydiving last year out of 3M+ jumps.

Compare that to the nearly 500,000 deaths in the U.S. annually caused by cigarette smoking.

And how many people die from sitting every year? Uh, zero.

So What Is Even the Deal Here?

Well, it’s true sitting all day isn't good for you. It's linked to many health issues: cancer, heart disease, diabetes, anxiety, and depression. The key word here is linked, especially given most of the studies aren't on people working at desks but on people who are watching TV. Imagine everything that comes with watching TV for a prolonged period of time and what the lives of the people who do that are like. Those are just a few of the factors that make the picture less clear. Sitting may not be good for you, but the evidence showing it directly causes these health issues is insufficient, to say the least.

You know what else isn't good for you and is "linked" to all kinds of issues? Drinking (and you do it all the time), meat that's cooked well (sorry, Trump!), tea and hot drinks (seriously), and cruciferous vegetables. Even living in an urban area.

But sitting is different. It’s rarely a choice. Instead, it's the primary way we all work.

And it's actually pretty simple to fight off its negative effects: Walk on your commute. Pace during phone calls. Take walking meetings. Go check on Jade and say hi—she's fun! Get lunch outside—it's beautiful out there! Do some deskercises or something! (I just really like saying deskercises). Get up, stand up, don't give up the fight!

Comparing sitting to smoking is unfair and unhelpful.

Traditional media gets off on scaring people (friendly example from CNN: "Sitting will kill you, even if you exercise"), and it makes us feel helpless. Instead of encouraging people to move around more, it makes us feel worse about doing something we can't necessarily opt out of in the first place.

So Ignore All the Sensationalizing

Instead I encourage you to embrace sitting and indulge in it guilt free. I freakin' love sitting. It's mostly awesome and usually comfy. You probably do too. Don't be afraid to tell the world!

Just don't sit all day, obviously. When you sit, make sure you've got the right setup to avoid back and neck issues (this took me a while to get right, but it's been life changing). Move around regularly. Even try that standing desk thing for a bit.

(Here's a fun, desk-related fact: It turns out our favorite James Levine is credited with inventing the treadmill desk, and now I can't stop wondering if he gets some kind of kickback. Too cynical?)

Now, sugar may actually be the new smoking, but that's a story for another time.

Sitting is NOT the new smoking.

Derek Flanzraich is Greatist's founder and CEO. What's Good is his take on the news, trends, and issues worth talking about in health and wellness, published every Monday. Sign up and get the column (plus puppy GIFs and other funsies) delivered early.

Wells started her fitness journey just eight weeks postpartum, and through a combination of Kayla Itsines's #bbg program, a healthy diet, breastfeeding, and some seriously badass dedication, she completely changed her body. But more importantly, she changed her relationship with her body, finally finding inner confidence and compassion.

Now, just three years later, the wife, mother, and personal trainer has joined Kayla Itsines's team to launch the new SWEAT community, a place for women seeking education, inspiration, and support for their unique health and fitness goals. With the new SWEAT app (available for iOS and Android), you can now choose the best plan that suits your personalized goals while still having a dedicated place to share your experiences and develop supportive, encouraging friendships. In addition to Itsines's BBG and BBG Stronger programs, you can now also access Wells's SELF post-pregnancy program and Sjana Elise Earp'sBAM (Body and Mind) yoga program.

And even though Wells's program is designed for new moms, the exercises (like these below) are great for anyone easing into a fitness routine for the first (or 40th) time—just be sure to get clearance from your doctor before starting any exercise program.

How to use this list: Set a timer for 7 minutes and aim to complete the below circuit as many times as possible before the timer goes off. Rest for 30 seconds, reset the timer, then repeat for a total of 14 minutes. While you’re aiming to complete each exercise as quickly as possible, it's important to maintain proper technique throughout.

1. Plié Jump Squat

Start standing with feet together, hands clasped in front of chest. Jump feet apart with toes pointed slightly out and send hips back to lower into a plié squat (you'll feel this more in your inner thighs than in your glutes like a regular squat). Jump feet back together, landing softly with a slight bend in knees to return to starting position. Repeat for 12 reps.

2. Push-Up to Side Plank

Start in a high plank position with wrists directly under shoulders and core engaged so your body forms a straight line from head to toes. Bend elbows to lower chest to mat to perform a push-up. Push into palms and through chest to push back up to starting position. Release right hand as you shift weight to left hand and rotate body to the right. Extend right arm straight up and keep hips lifted. Reverse the movement to return to starting plank position. Perform another push-up, then repeat side plank on left side. Continue to alternate for 12 reps.

3. Single-Leg Glute Bridge

Lie faceup on mat with knees bent and feet flat, arms resting along sides. Extend right leg straight up to ceiling. Engage glutes and press into left heel to lift hips straight up and then slowly lower back down. Continue for 8 reps then repeat on other leg.

4. Scissor

Lie faceup on mat with arms at sides, palms facing down. Extend legs straight up to ceiling so body forms an L shape. Engage core, then lift head, neck, and shoulders a few inches off mat, being careful not to strain neck forward. While keeping core tight, lower left leg to mat as low as possible (don't let your lower back pop up off the mat) while pulling right leg toward chest as much as you can. You'll feel this in your lower abs and along the back of right leg. Switch legs. Continue to repeat for 10 reps on each leg for a total of 20 reps.

]]>https://greatist.com/fitness/sweat-trainer-kelsey-wells-14-minute-workout?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--10 GIFs That Explain What It's Like to Wear a Swimsuit in Publichttp://feedproxy.google.com/~r/greatist/~3/mZNMbFUBFzY/what-its-like-wearing-a-swimsuit-in-public
Greatist
10 GIFs That Explain What It's Like to Wear a Swimsuit in Public10 GIFs That Explain What It's Like to Wear a Swimsuit in PublicMon, 14 Aug 2017 13:21:32 -0400Alexis Dent12835 at https://greatist.com/Maybe the best swimming companion I've ever had?
No matter where you are in your fitness, health, or body-positive journey, swimsuits can strike even the most confident women with fear. After all, you’re basically naked—save for a couple thin layers of fabric that can’t possibly hide your "imperfections." But a girl’s gotta do what a girl’s gotta do to get her swim on, right? At least, that’s what I tell myself.

Seeing myself in a bathing suit may never be completely relaxing—I’m my own worst critic—but I realize that it should be. No one is paying attention to the stretch marks on my hips or that scar on my leg from when I fell off my bike as a kid. So I try to take a few deep breaths and relax. The rational part of me knows I’m surrounded by people who are there to have a good time and unwind. The self-conscious part? Well, that’s a different story.

Besides, staring me down and judging my body isn’t on anyone’s agenda… and even if it is, that’s a reflection on them, not me. It took me years of uncomfortable beach days to learn this, but now I’m proud to put on my swimsuit and dive in. Spoiler alert: There’s a huge difference between how you see yourself and how others see you. If you’re anything like me, the act of putting on a swimsuit and wearing it—in public—goes a little something like this:

Act I: Preparations

1. Trying to find the perfect swimsuit like

Me: Do I really have to wear one in public? This sucks.

2. Preparing myself to rock my swimsuit publicly

3. Meanwhile, my friends/family/beach buds are waiting like

Act II: Ripping Off the Band-Aid

4. How I think people are looking at me

5. How people are actually looking at me

6. Me: Everyone is judging that mole on my thigh that I hate!

7. Them:

8. After all, they’re just trying to have some fun in the sun, so you should be too!

Act III: Realizing You Overreacted in the First Place

9. Finally letting loose in my swimsuit like

10. Moral of the story? Life’s too short not to enjoy summer.

Alexis Dent is a poet, essayist, entrepreneur, and author. Her first book, Everything I Left Behind, is coming out this fall. In addition to freelancing, Dent writes a weekly newsletter called White Collar Dropout for self-employed millennials and ambitious side hustlers. Dent also designs quirky leggings for her apparel company, Eraminta, because she really hates wearing pants. Keep up with her on her website and follow her on Twitter @alexisdent.

]]>https://greatist.com/live/what-its-like-wearing-a-swimsuit-in-public?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--23 Miso Recipes So You Can Finally Use That Entire Jar (and Not Just for Soup) http://feedproxy.google.com/~r/greatist/~3/08dQhWWd6G4/miso-recipes-that-go-beyond-soup
Greatist
23 Miso Recipes So You Can Finally Use That Entire Jar (and Not Just for Soup) 23 Miso Recipes So You Can Finally Use That Entire Jar (and Not Just for Soup) Mon, 14 Aug 2017 12:35:00 -0400Tara Goodrum12869 at https://greatist.com/There’s something comforting about miso soup. It could be the fact that it’s scientifically proven to help cure hangovers, or it could be that light, warm soup literally warms the soul (err, belly). But enjoying miso doesn’t have to be limited to takeout or only paired with seaweed. It tastes great with just about everything—even chocolate—and adds a savory touch that’s unlike any other flavor.

These 23 miso recipes range from healthy to just the right amount of indulgence, from breakfast all the way through dessert. Just thinking about them is making mi-so hungry! And we bet they’ll make you hungry and your stomach super happy too.

Sure, roasting salmon with good ol’ garlic and lemon is great. But what if we told you it’s incredibly easy to spice things up? This recipe uses honey, ginger, garlic, and miso as a sauce, and requires little more than a light whisk, short marinade, and quick roast. Top with scallions, extra sauce, and a drop of Sriracha if you like some heat.

Sick of the same avocado smash? OK, we aren’t either, but that doesn’t mean we shouldn’t change it up every once in a while. This variation starts with a tahini-miso layer, is topped with avocado slices, and is then sprinkled with gomasio (a sesame salt), sliced scallions, and chopped dill. It’s fresh, light, flavorful, and all-around wonderful. We recommend using multiseed bread or sourdough.

Miso, crunchy peanut butter, chili-spiced chicken, and grapes? It may sound like an odd combo, but this recipe will surprise and delight you. With just the right amount of sweet and savory, it’s the perfect option for a low-carb dinner or lunch. For extra crunch, add water chestnuts or raw bell pepper.

Another unexpected flavor pairing, this mac and cheese gets its color from the carrots and a punch of flavor from the miso. We understand if you’re skeptical, but we swear it doesn’t taste overwhelmingly like the orange veg and is instead an adult, umami version of one of your favorite childhood meals.

Whoever said cucumber is flavorless hasn’t had the pleasure of tasting this salad. Spiralize the veggie into thin, curly ribbons and mix with edamame, julienned carrots, sesame seeds, nori (dried seaweed), and a tangy miso dressing. It’s the perfect complement to any lean protein or hearty soup—especially if it’s on the sweeter side. If you don’t have a spiralizer, don’t fret. It tastes just as good with slices.

Move over, salted caramel, it’s salted miso’s time to shine. These cookie bars have the texture of a perfectly cooked chocolate chip cookie (ooey gooey, with a hint of crispy) but are gluten-free and use lower glycemic sugar. The miso adds a hint of savory and brings out the sweetness of the chocolate chunks. Bonus: They freeze well, so you don’t have to eat the entire batch at once—unless you want to.

To call cauliflower soup heavenly wouldn’t be doing it justice. Its velvety texture and rich flavor make it the perfect pick-me-up, and it can be blended with a variety of flavors. We love that this recipe uses almond milk instead of heavy cream and miso in place of cheese. Top with toasted walnuts and thyme or add crunch with homemade croutons.

There’s no denying buffalo chicken wings are amazing. But it’s quite possible these Korean chicken wings are even more amazing. Grilled and not fried, both spicy and sweet, and a breeze to make, these miso chicken wings are a nice departure from the football-fare favorite.

You’ve heard of overnight oats. But savory overnight oats? The base of the recipe—oats, nut milk, Greek yogurt, and add-ins like flaxseeds—will sound familiar. Where the recipe gets fun is the soft-boiled egg and miso-braised kale. These oats require a bit more kitchen time than most, but the protein-packed, savory result is well worth it.

This beautiful salad is the perfect last-minute dish to throw together. Whether you're cooking for friends or just yourself, its elegant flavor and pop of colors (and nutrients) make it a mouthwatering hit. For extra flavor, let the meat marinate for at least an hour. We also love subbing tofu or chicken or topping with grilled avocado.

Yes, hummus is amazing. Yes, we could eat it every day. But this eggplant miso dip is worth changing things up for. Broil eggplant; mix with pine nuts, tahini, miso, vinegar, and a few spices; and sprinkle with parsley and za’atar for one of the most satisfying dips you’ve ever dunked into. Great with veggies, even better with sourdough bread.

Talk about a power lunch. This miso sweet potato bowl is filled with turmeric farro, chopped kale, and mushrooms, and topped with sliced avocado and tahini sauce. Packed with fiber, antioxidants, and a whole lot of flavor, it’s the perfect meal to make in abundance. Letting the sweet potato soak in the miso sauce overnight makes it that much tastier.

This is not your average brownie recipe. Filled with all kinds of surprises—dates, miso, ground almonds, and cashew butter, to name a few—they’re as gooey and chocolaty as they are nutritious. We know, it’s hard to believe. The sweet potato gives them a moist center, and the raw cacao adds the deep chocolate flavor we know so well (and love so much). If you eat the entire batch, we won’t blame you.

A list of miso recipes wouldn’t be complete without at least one noodle soup. This recipe requires a bit of extra effort but is all kinds of worth it. Roasting the tofu and mushrooms infuses them with Sriracha and also gives them a crisp outside, even after they're immersed in broth. We love mixing up the leafy greens, adding veggies like snow peas, and throwing in a soft-boiled egg for extra protein.

We’re all about soups—especially if they take only 20 minutes to make. Simply sauté the ginger, spring onions, sweet potato, and miso; add water and chicken broth; blend; and top with spiced shrimp. To make it vegetarian, use vegetable broth and omit the crustaceans.

Simple, bright, healthy, fresh… yes, please. This salad can be made in minutes and morphed into whatever you want it to be. For breakfast, add a poached egg. For lunch, top with chicken or farro. The flavor is so versatile you can pair with pretty much any protein or grain. It’d even taste great with sliced avocado and grapefruit.

This soup is a fun, Asian spin on an Italian wedding soup. Though cooking meatballs from scratch may sound like a drag, these can be made in roughly 10 minutes and are well worth the endeavor. Drop them in the miso-ginger broth, stir in some bok choy, kick back, relax, and slurp away.

With only seven ingredients and a cook time of 10 minutes, this may just be our new favorite recipe. Eggplant can be intimidating, but this recipe couldn’t be simpler—or tastier. Simply slice the eggplant, score it, cook, and cover in sauce and sesame seeds. It pairs nicely with rice, miso soup, or a simple salad.

This is another great recipe for time-crunched dinners or when you’re out of inspiration. Taking 20 minutes or less to make, it’s as easy as sautéing asparagus in the miso sauce, serving it over brown rice, and sprinkling with sesame seeds. For extra protein, add diced chicken, shrimp, steak, or tofu, and experiment with other grains, like quinoa.

We didn’t think it could get more comforting than plain miso soup, but then we met this stew. Made creamy with blended chickpeas, celery, and onion, and extra hearty with carrots, cauliflower, rutabaga, and kale, it's perfect for days you need a little extra warmth—or a some extra love.

Miso carbonara may sound wrong, but trust us: It’s so right. Udon stands in for traditional spaghetti noodles, but the rest is relatively the same. The sauce is made of heavy cream (only 1 tablespoon), egg yolk, and Parmesan, and it’s loaded with bacon and black pepper. Just add miso and a smattering of green onions.

This dessert requires an ice cream maker, but it’s so damn delicious it’s practically worth investing in one just so you can taste it. The ice cream is made with Thai coconut milk, tahini, maple syrup, and vanilla extract, and the sauce is made with a coconut trifecta (coconut milk, sugar, and oil), vanilla extract, and sweet miso paste. For a little crunch, add chopped pistachios while the drizzle is setting.

]]>https://greatist.com/eat/miso-recipes-that-go-beyond-soup?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Exercise Can Help Where You Least Expect—Including With a Speech Impedimenthttp://feedproxy.google.com/~r/greatist/~3/u0whg1zSfns/how-exercise-helped-me-with-my-speech-impediment
Greatist
Exercise Can Help Where You Least Expect—Including With a Speech ImpedimentExercise Can Help Where You Least Expect—Including With a Speech ImpedimentFri, 11 Aug 2017 13:15:47 -0400Rachel Hoge12834 at https://greatist.com/
My best friend Cailey and I were in the final posture of the day’s practice: a long, meditative shavasana. The room was dark and heated, upward of 100 degrees, although outside it was all sleet and ice. Walking to the car after yoga class, the winter air cut through our wool coats and settled into our sweaty tank tops, making us shiver.

I spent most of January just like that: lying on my yoga mat, heels spread wide, arms resting. As it turned out, that first month practicing hot yoga would bring me into a phase of self-acceptance, one I’d never thought I could achieve.

I was born with a neurological speech impediment—a stutter—and because of it, lived in a perpetual state of frustration. My stutter was mostly mild, though sometimes severe, and full of repetitions (like-like-like this or th-th-th-th-this) and prolongations (lllllllllike this). I spent my entire adolescence yearning for a cure, my childhood marked by weekly speech therapy. But as I got older, I couldn’t accept that stuttering had no solution at my age, that the only lasting remedies occur in early childhood. By the time I entered my teenage years, my stutter had become a permanent part of my speech.

Even as a college freshman, I was in denial that my disability was chronic. In my rural area, speech language pathologists only specialized in early treatment; I had spent years surrounded by children’s books and wooden bead mazes, reciting tongue twisters and reading simple passages aloud. Speech therapy made me mindful of my stutter, but ultimately, my impediment remained the same. I wanted another option.

I searched online and found a clutter of uncertified 12-step programs; ads for vitamins that "cured" stuttering; and ear-pieces, clunky as studio headphones. I stumbled upon dozens of chatroom threads, which usually only led to programs that were certain to cure stuttering—for only three easy payments of $99!

Frustrated by my lack of options, I began to self-medicate with alcohol. After drinking at parties and feeling more fluent than usual, I decided words might escape my mouth more easily if the room was in a constant spin. But it wasn’t the obvious health risks that kept me from pursuing this method—the effects just didn’t last very long. One morning I arrived at my 8 a.m. class with nothing but a bottle of wine filling my empty stomach. I had to give a long presentation, hence the "need" for early-morning inebriation, but when I stood to address the class, I found my stutter had returned.

"Today I’m going to t-t-t-t-talk about the RRRRRRRR...RRRRRR...RRRReconstruction Era," I said, panting, my hands in fists. The rest of the presentation followed in the same, stressful manner. My once-bored classmates suddenly leaned forward in their desks.

After that day, I ended my misuse of alcohol, as well as my search for a cure. I started reading verified research and self-help books, and began seeking self-acceptance more than an instant fix. But my stuttering in everyday conversation was at an all-time high. My speech impediment gave me constant anxiety, especially when speaking in class or talking on the phone. Even ordering a sandwich at Subway became an obstacle to consider. Standing in line, I would think—is it really worth adding banana peppers or red onions if you’re going to stutter?

Around this time, I started joining Cailey at the gym. This was, at first, purely a social event for me. All my life I'd been clumsy and overweight, traits I'd been taught were the enemies of fitness. Still, I decided to try: first walking the indoor track, then graduating to ellipticals and treadmills. Cailey had been serious about her physical health for years, and her enthusiasm was contagious. Together we bench-pressed barbells, learned dynamic stretching, did lateral lunges until our muscles were sore. After a few weeks of continued exercise, I realized something significant: I had wasted years of my life searching for an impossible cure. But it was physical activity—of all things—that improved my stutter the most.

While exercise certainly doesn't cure stuttering (nothing will ever really cure my stutter), physical activity did change how I responded to my speech impediment. Rather than struggling through every conversation, stiff and strained, exercise has helped my body and brain to relax. As a result, my thoughts are more focused on what I’m saying, rather than how I’m saying it. Being active improves how I approach everyday conversation. For a person who stutters, this is life changing.

As my body has become stronger, so has my temperament. Cardio allows me to expend nervous energy; yoga helps me feel composed; weight training makes me feel empowered. Over several months and countless workouts, I’ve become less anxious about my speech. I stutter more freely, no longer substituting words or trying to force them out.

I now allow my speech the same kindness that comes naturally to me at the gym: patience toward my body, perseverance for my goals, and a healthy rise in self-esteem. And while I'm still undoubtedly an exercise amateur, reaching my physical goals—like running a 5K or holding a difficult yoga pose—have helped me accept, even embrace, my lifelong stutter.

Lying flat on my yoga mat, sweating in shavasana, I took a deep breath. Our hot yoga instructor walked around the room like it was an obstacle course, dodging yoga mats, water bottles, and 20 other would-be yogis. She placed a chilled washcloth on each of our foreheads, the water infused with mint leaves and oil.

"Shavasana is sometimes called the death pose," she said, "because lying so still on your back makes you resemble a corpse." The class laughed quietly. I felt water from the washcloth travel down my temple and nest into my hair.

"But actually, this pose will rejuvenate your body, mind, and spirit." Our instructor returned to her yoga mat, tucking her feet beneath her.

Next to me, I heard Cailey inhale slowly. I closed my eyes and did the same, sinking further into the floor. "This moment," our instructor whispered, "this is the moment you are most alive."

Rachel Hoge is a freelance writer from the South, whose work has appeared in Bustle, The Washington Post, The Rumpus, Paste Magazine, Longreads, and more. Lately she’s been hard at work on her first book of nonfiction.Follow her on Twitter @hoge_rachel.

]]>https://greatist.com/live/how-exercise-helped-me-with-my-speech-impediment?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--10 Sweet Recipes That Sneak In a Surprising Green Veggiehttp://feedproxy.google.com/~r/greatist/~3/9F-RW457ADM/healthy-sweets-baked-with-zucchini
Greatist
10 Sweet Recipes That Sneak In a Surprising Green Veggie10 Sweet Recipes That Sneak In a Surprising Green VeggieFri, 11 Aug 2017 12:45:03 -0400Jackie Dowling12815 at https://greatist.com/Summer brings us the best fresh fruits and vegetables, but that doesn’t have to mean endless salads. This week's featured foodie, Maria Litchy of Two Peas & Their Pod, is always cooking up creative ways to make classic treats healthy. Using zucchini to make 10 of her favorite brownie, cookie, and bread recipes, she proves carrot cake isn't the only way to sugarcoat veggies.

Not only are you secretly getting your veggie fix with this chocolaty, coconut-zucchini combo, but Greek yogurt adds a protein kick, giving you another reason to go for seconds (not that you need one).

Coffee cake is one of those anytime foods, and this recipe is no exception. Shredded zucchini balances the sweetness of the brown butter streusel and glaze topping perfectly. Go ahead and turn anytime into everytime. It’s basically a vegetable, right?

This recipe transforms our favorite chocolate chip cookie recipe by adding oats, coconut flakes and oil, and shredded zucchini to create a chewy, healthy treat. While obviously irresistible right out of the oven, they can be frozen and reheated for a week's worth of sweets.

If you’re looking for a lighter, less chocolaty way to transform leftover zucchini, look no further. With lemon zest, juice, and glaze, this zucchini bread recipe is sweet and refreshing, not to mention healthy (thanks, zucchini). Eat it for breakfast or pair with a cup of tea for a mid-afternoon snack.

Ahhhh, banana bread. Such a classic. Just like you use those too-ripe or leftover bananas for bread, you can do the same with zucchini. Throw it into this healthy, whole-wheat flour banana bread recipe, and you’ll have a delicious breakfast for days (although it probably won’t last that long).

These are for serious chocolate lovers. Follow this super-easy recipe and you’ll have gooey, chocolaty, healthy (!) cookies in just 10 minutes. You’re definitely going to need a tall glass of milk to go with.

Take a bite into fall with the comforting combination of cinnamon, cloves, nutmeg, and applesauce. Zucchini a good binding agent on its own, but the addition of applesauce means there's no need for butter or olive oil. You don’t need to tell us twice to eat our fruits and veggies with this one.

]]>https://greatist.com/eat/healthy-sweets-baked-with-zucchini?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--This Science-Backed 7-Minute Workout Will Strengthen Your Butt and Legshttp://feedproxy.google.com/~r/greatist/~3/U5Td9Xc42Y0/leg-workout-7-minute-workout-backed-by-science
Greatist
This Science-Backed 7-Minute Workout Will Strengthen Your Butt and LegsThis Science-Backed 7-Minute Workout Will Strengthen Your Butt and LegsFri, 11 Aug 2017 10:54:18 -0400Kristin Canning12858 at https://greatist.com/When you think about leg day, you probably imagine jacked dudes grunting at the squat rack. But you can actually get a killer lower-body workout without weights, machines, or even hours at the gym.

“Bodyweight exercises can most definitely be effective at building strength in the lower body,” says Diana Mitrea, personal trainer and cofounder of Stronger With Time in New York City. The trick? Make sure to incorporate single-leg moves. “Isolating and working with your full body weight on one leg is a very good way to still bring a lot of resistance to the movement with limited to no equipment. These moves really challenge the leg as it's not used to holding the full load of the body," Mitrea says.

Another way to ensure your lower-body workouts are extra efficient is to actually work the muscles you want to work. Mitrea says that despite the booty-building craze, most people don’t actually know how to fully activate their glutes when they’re working out. “It’s easy for your quads to take over many lower-body movements if you're not thinking about squeezing the right muscle,” she says. “I constantly urge people to think about squeezing their butt more than they're comfortable with!” When it comes to lower-body work, compound moves are your friends.

With all this in mind, we asked Mitrea to develop a quick and effective lower-body workout —we’re talking just seven minutes. It’s based on this scientific method, which was tested in this recent study. You won’t need much for the routine, just a chair and your own body weight.

How to use this list: You will need a sturdy chair with a flat seat for this workout. Perform each exercise below in order at a high-intensity effort for 30 seconds. Rest for 5 seconds between each exercise to reset. This circuit can be repeated 2 to 3 times if desired.

1. High Knees With Arms Overhead

Stand tall with feet hip width. Extend arms overhead, keeping biceps close to your ears. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as quickly as possible.

2. Sideways Bear Crawl

Start on all fours with hands under shoulders, knees under hips and bent to 90 degrees. Tuck toes and lift knees to hover two inches off the ground. Press through hands to keep shoulders out of ears. Keeping core tight, move right arm and right foot to the right for 5 steps and then repeat to the left for 5 steps.

3. Single-Leg Pistol Squat (Right Leg)

Start by standing in front of chair with feet hip width. Shift weight to right leg and extend left leg out in front of you. Keeping core engaged and chest lifted, send hips back to lower seat to chair. Tap butt to seat, then press through right heel to stand back up. For an extra challenge, remove the chair and try to lower butt about three inches from floor, keeping left leg lifted.

4. Single-Leg Pistol Squat (Left Leg)

Start by standing in front of chair with feet hip width. Shift weight to left leg and extend right leg out in front of you. Keeping core engaged and chest lifted, send hips back to lower butt to chair. Tap butt to seat, then press through left heel to stand back up. For an extra challenge, remove the chair and try to lower butt about three inches from floor, keeping right leg lifted.

5. Shoulder Tap

Start in high plank position, wrists under shoulders, feet slightly wider than hip-width apart. Engage core and butt for stability. Tap left hand to right shoulder, then place back on mat. Resist the urge to let hips twist or dip; keep them square to mat. Repeat by tapping right hand to left shoulder and continue to alternate.

6. Side Lunge (Right Side)

Stand with feet just wider than hip-width apart. Take a big step to the right with right foot as you hinge at hips to send butt back. Bend right knee and keep left leg straight. Shift all body weight to the right side as you squat back while keeping chest lifted. Push off with right leg to return to standing, then repeat.

7. Side Lunge (Left Side)

Stand with feet just wider than hip-width apart. Take a big step to the left with left foot as you hinge at hips to send butt back. Bend left knee and keep right leg straight. Shift all body weight to the left side as you squat back while keeping chest lifted. Push off with left leg to return to standing, then repeat.

8. Hip Bridge

Lie faceup with knees bent and feet shoulder-width apart. Feet should be about 4 inches from butt. Press into heels to raise hips straight up off the ground, engaging glutes and bracing your core. Lower down slowly, creating your own resistance.

9. Squat Thrust

Start standing, then forward fold to place hands on floor. Jump feet out to a plank position (shoulders over wrists, core engaged). Jump your feet back to hands and stand tall. Continue to repeat.

10. Line Jump

Draw an imaginary line down the middle of the floor. Keeping your feet together, jump side to side over the line as quickly as possible. Land lightly on your feet with every jump.

11. Split Squat (Right Leg)

Start facing away from chair with feet about two feet away. Reach left leg backward and rest toes on edge of seat. With core engaged and back tall, bend right knee to lower body until right thigh is about parallel to floor and right shin forms a parallel line with back. Press into right heel and squeeze glutes to drive back up to starting position.

12. Split Squat (Left Leg)

Start facing away from chair with feet about two feet away. Reach right leg backward and rest toes on edge of seat. With core engaged and back tall, bend left knee to lower body until left thigh is about parallel to floor and left shin forms a parallel line with back. Press into left heel and squeeze glutes to drive back up to starting position.

]]>https://greatist.com/fitness/leg-workout-7-minute-workout-backed-by-science?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--8 Smoatmeal Recipes (Yes, We Said It) for When You Simply Can't Choose http://feedproxy.google.com/~r/greatist/~3/AMZg58z6Z7E/smoothie-and-oatmeal-bowls
Greatist
8 Smoatmeal Recipes (Yes, We Said It) for When You Simply Can't Choose 8 Smoatmeal Recipes (Yes, We Said It) for When You Simply Can't Choose Fri, 11 Aug 2017 07:00:00 -0400Jackie Dowling12747 at https://greatist.com/Smoothies and overnight oats are winning the breakfast game right now, so why not combine the two to create the ultimate morning meal? Enter... smoatmeal! Oatmeal lovers, no need to abandon your breakfast fave in the summer heat, and same goes for you, cold drinkers, in the middle of winter. By adding raw, cooked, or soaked oats to any smoothie recipe, you can still get the nutritional perks of oats with the taste of a refreshing smoothie. Once you try the crunchy kick, you'll never go back to your OG breakfast.

This one had us at chocolate. With chocolate chips, maple syrup, and a hint of vanilla, it'll satisfy your sweet tooth, while the addition of Greek yogurt and almond milk turns it into a protein-packed meal.

Summer is the time to make the most of fresh fruit, and this recipe definitely delivers. Made with mango, papaya, banana and coconut, not only will you feel like you're on a tropical vacation with just one bite, but the protein and fiber from the oats will leave you feeling energized and full all morning.

]]>https://greatist.com/eat/smoothie-and-oatmeal-bowls?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Get Next-Level Core Strength With This Plank Variation Workouthttp://feedproxy.google.com/~r/greatist/~3/phAR3AZVrLA/core-workout-plank-variation-routine
Greatist
Get Next-Level Core Strength With This Plank Variation WorkoutGet Next-Level Core Strength With This Plank Variation WorkoutFri, 11 Aug 2017 06:00:00 -0400Jackie Dowling12851 at https://greatist.com/In the age of high-tech fitness, we are repeatedly tempted by new apps, tech, and gadgets that promise to revolutionize the way we exercise. But let's be real, your own body weight can be just as effective as any trendy product, not to mention cheaper and more readily accessible for a do-anywhere workout like this plank variation routine.
You might also like{{displayTitle}}READ

This workout video takes you through 4 circuits of plank and abdominal exercise variations for core stability. Between each set, the instructor adds a recovery stretch for a quick breather (thank you!). With modifications offered for numerous positions, this video allows users of all levels to take their strength and flexibility to the next level. Whether you're in your living room, backyard, or gym—or are on vacation—you're just 20 minutes away from feeling the burn, no equipment needed.

No time, no equipment? No problem! Try at-home cardio workout videos on Cody. Explore a range of bodyweight workouts, HIIT programs, and more. Greatist readers get 30 percent off their first purchase on Cody with promo code 30GREATIST.

]]>https://greatist.com/fitness/core-workout-plank-variation-routine?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--23 Mexican Breakfast Recipes That Aren't All Burritoshttp://feedproxy.google.com/~r/greatist/~3/R91MUUrpcjA/mexican-breakfast-recipes-that-arent-just-burritos
Greatist
23 Mexican Breakfast Recipes That Aren't All Burritos23 Mexican Breakfast Recipes That Aren't All BurritosThu, 10 Aug 2017 06:00:00 -0400Tara Goodrum12819 at https://greatist.com/Viva la breakfast. It’s the first meal of the day, and when it’s smothered in guacamole, queso, a runny egg, and hot sauce, it's worth celebrating. Traditional Mexican breakfasts have inspired everything from the mainstream breakfast burrito to too many variations of huevos rancheros to even count. And while they’re notorious for being a go-to hangover cure (did we mention avocado and cheese?), they can actually be quite nutritious—and easy to make at home.

From chilaquiles to churro waffles to chipotle eggs Benedict, these Mexican food recipes will inspire you to ditch your brunch date for your own kitchen—yes, really.

Your weekday rancheros dreams just came true. These insanely delicious and Instagrammable huevos rancheros take only 10 minutes to whip up, including the avocado-lime dressing, which you don’t want to skimp on. We love using refried black beans and going buck wild with the hot sauce.

Tres cheers for this amazing recipe. It may call for three different kinds of milk, but don’t let that intimidate you. Overnight oats can be made in bulk, so you won’t waste any ingredients. And it’s called tres leches ("three milks") for a reason. If you absolutely need a shortcut, use only unsweetened vanilla almond milk—but trust us, you’re missing out.

For those new to chilaquiles, it’s basically a tortilla (chip) casserole. The hardest part of this super simple recipe is shredding the rotisserie chicken without managing to eat it all. Once that's done, add the chicken to a heap of tortilla chips crushed in a skillet, cover in salsa verde, and bake for 15 to 20 minutes. Top with whatever fixings you fancy—we love cotija cheese, guacamole, and cilantro—and dig in.

There are so many good things about this recipe, we don’t know where to start. First off, hash browns made with taco seasoning? Heck. yes. Our second-favorite part: You can use the leftovers to make breakfast tacos—just add a tortilla. Not so into hash browns? Skip the potato; the casserole is still great without it.

Migas is the most underrated Mexican breakfast of all time. Yes, you have to fry your own tortillas. (Well, technically you could use chips, but trust us on this one.) And yes, slow-cooking the eggs is the way to perfection. But putting in just a little extra efforts yields incomparable flavor and texture heaven. We love topping with avocado and pico de gallo.

Mouthful of a name, mouthful of a recipe. These delicious enchiladas are the perfect meal for a group breakfast or brunch. Great for vegans and meat-eaters alike, the flavor is so bold and delectable, every type of palate will be satisfied. To change up the recipe—make them once, you’ll want to make them again—try green enchilada sauce and add spinach to the scramble.

These breakfast bowls are perfect for lazy mornings or weekends when breakfast is served at noon. Super filling, full of fiber and protein, topped with a perfectly fried egg… what’s not to love? If you’re up for a little extra leg work, make the turkey chorizo—it’s leaner than the regular store-bought kind and tastes just as great. Plus, the leftover meat is great in tacos and burritos or as a protein-packed snack.

Making horchata may seem like a hassle, but it’s much easier than you think. And the leftover pulp means you can make amazing smoothies like this. Though horchata isn’t often considered a healthy snack (thanks to added sweeteners), making it yourself means you’re in control of all the add-ins. And when it’s blended with the likes of frozen banana, spices, and dates, we think it’s a-OK to deem it nutritious.

If you often skip eggs Benedict because you don’t eat bread, try this sweet potato version on for size. Rounds of sweet potato are roasted and topped with tomato, guac, poached eggs, and an incredible chipotle hollandaise. If you’re Paleo, skip the mayo and use ghee in the sauce. And, as always, top with more hot sauce if desired.

Traditionally a vegetarian dish, this shakshuka is (literally) spiced up with Spanish-style chorizo sausage. The onions and bell peppers are sautéed with the meat, giving it the same savory flavor, and then topped with crushed tomatoes and eggs. Bake in a cast-iron skillet, and once the egg whites set, remove from the oven and top with cheese and herbs. While the recipe calls for goat cheese and parsley, we say keep it Mexican style and use cotija and cilantro.

Eggs, sausage, sun-dried tomatoes, avocado, melted cheese… oh, and the best part: a crispy, crunchy tortilla wrapping. And they get even better—they're also freezer friendly! Make a big batch on the weekend, pop in the freezer, nuke or bake, and dunk in guac and salsa. They’re equally delicious served fresh and taste great with substitute fillings.

The only thing better than a breakfast burrito is a breakfast burrito casserole. Don’t believe us? We dare you to whip this up anyway. If we’re wrong, wrap it in a tortilla and call it a burrito. Made with hash browns, chorizo, green onions, and sharp cheddar cheese, the delicious casserole certainly doesn’t skimp on flavor. We love subbing turkey sausage for the chorizo and roasted sweet potato chunks for the hash browns, then going wild experimenting with cheese.

OK, few things about these mind-blowing waffles can truly be called healthy, but treating yo’self occasionally is healthy, so have at it. Prep the batter the night before for the perfect amount of fluff and definitely go for the vanilla ice cream topping (and caramel sauce). It’s true: YOLO. And you can always have a green smoothie or salad tomorrow.

Tofu isn’t known for its flavor, but the spices and blended tomatoes in this recipe make it unforgettable. And it even works with unpressed tofu. Simply fill warm tortillas with the savory scramble, top with avocado mashed with sea salt and lime, and throw on whatever other toppings suit you. They’re so good, we can hardly taco bout it.

Though not traditionally what you’d think of as a Mexican breakfast (where is the cheese?!), this green smoothie uses some of Mexico’s finest ingredients: jalapeño, cilantro, and avocado. The green trio is blended with pineapple, orange, lime, cucumber, banana, and kale, and is then topped with chia seeds as a final touch. With all those hydrating ingredients, we may just be turning to this smoothie the next time that hangover hits.

Another great dish for a get-together, these enchiladas are a super fun way to change up your breakfast game. We love subbing shredded chicken for the sausage and pepper jack cheese for the Colby. Bake with store-bought green chili sauce and top with homemade salsa or chopped tomatoes and red onion.

Haven’t heard of strata? It’s a layered dish that’s similar to a casserole and often has delicious bread weaved throughout. This huevos rancheros-inspired dish uses plain bagels, chorizo, cream cheese, two grated cheeses, eggs, half-and-half, and a homemade rancheros sauce to make a heaping bowl of Mexican heaven. It’s on the heavier side, so enjoy with friends and, as the recipe creator suggests, wash down with a smooth pale ale.

We love everything about make-ahead meals—especially when they taste like this. These egg cups are baked with black beans, avocado, cheddar cheese, and bacon, and pack a serious protein punch. We love subbing chicken sausage for the bacon and adding veggies like chopped broccoli to give them even more of a nutritional boost.

We love stuffed sweet potatoes. Add a runny egg, taco seasoning, and drizzles of avocado sauce, and we may just be in love. This recipe boasts all our favorite Mexican flavors but is still Paleo and Whole30 friendly. Why use a tortilla when you have a nutritious potato jacket?

Tater tots and breakfast burritos are a match made in heaven. Add sausage, refried beans, cheese, and chopped tomatoes, and you’ve got yourself a love story. Since burritos are so versatile, feel free to play with add-ins and toppings; it’s hard to go wrong. And do yourself a favor and make a big batch. You’ll be glad you did when you wake up to eight beautiful breakfast burritos waiting just for you—and a friend, if they’re lucky.

To make this breakfast quesadilla, simply crack an egg inside the hole created by avocado slices, top with bacon and cheese, sprinkle with salt and pepper, fold, and cook until crisp. We love the simplicity—who needs more than bacon, cheese, and avocado?—but as with most dishes, we also enjoy experimenting with veggies, proteins, and cheeses.

This Paleo casserole uses sweet potato as a crust and is packed with protein and flavor. The nutritional yeast adds a subtle cheese-like flavor and the coconut milk gives it that fluffy, creamy texture that eggs typically get from half-and-half. While coconut and sausage may not sound like a great match, the flavor from the oil and cream are subtle and add just the right touch of sweetness to the onions, peppers, and meat.

As if you haven’t seen huevos rancheros in enough forms yet, here’s one more. We love that all the ingredients are squished between two hearty English muffin slices, an arguably better vehicle than tortillas for soaking up sauce and yolk if you ask us. This recipe can be whipped up in a matter of minutes and will be polished off even quicker. Stick with the bacon on this one—the saltiness pulls the flavors together in a magical way.

]]>https://greatist.com/eat/mexican-breakfast-recipes-that-arent-just-burritos?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--4 Dairy-Free Smoothies You Can Spike to Make a Boozy Shakehttp://feedproxy.google.com/~r/greatist/~3/tlAN_xPdgHk/alcoholic-smoothies-that-are-dairy-free
Greatist
4 Dairy-Free Smoothies You Can Spike to Make a Boozy Shake4 Dairy-Free Smoothies You Can Spike to Make a Boozy ShakeWed, 09 Aug 2017 14:56:44 -0400Jamie Webber12736 at https://greatist.com/You know when two worlds collide and it turns into something really amazing? This is one of those moments. Think of your motivated self who wakes up every weekday morning and whips up a smoothie after a sweaty workout. Then take the weekend, dance-partying version of you who doesn't think twice about staying up 'til the sun rises. These four spiked smoothies combine your morning routine with your late-night shenanigans.

They aren't far off from your usual smoothie recipes: A base of nondairy milk or coconut water gets mixed with fruit, nut butters, and superfoods. But a splash of spirits takes them to another level. After all, life is all about balance, right?

1. Iced Cinnamon Coconut Latte

Rise and shine, it's coffee cocktail time! This is basically a breakfast shake and a cold brew in one. The best part is you can keep things dairy-free with a touch of Baileys Almande. But you might want to quadruple the batch—it's a guaranteed crowd pleaser.

2. Watermelon Peach Summer Smoothie

What's a party without tequila? A snoozefest. Blend summer fruits to make the liquid base (it's called watermelon, after all), then add a splash of lime juice and a touch of tequila. You'll wonder if you became a mixology master overnight.

Shake Up Happy Hour

If you thought nut milks were a game changer, wait 'til you try this dairy-free beverage. Baileys Almande—which also happens to be gluten-free and vegan—is a light-tasting liqueur that uses real almond milk made from sweet almond oil and almond essence, cane sugar, and purified water with a touch of vanilla. It's light-tasting, delicious, and equally great over ice or in a cocktail.

3. Creamy Coconut Blueberry Cooler

You've made this smoothie recipe a bajillion times (sans alcohol), so it may not seem like something you must. make. immediately. But once you add the splash of Baileys Almande, the only thing keeping you from drinking it too fast is brain freeze.

4. Piña-Banana Colada

This smoothie recipe is proof you don't need heavy cream or dairy to make a frothy, beachy cocktail. But TBH, we feel like we're cheating by calling this one a smoothie, because it tastes just like the piñas we sip on during vacay. Note: We use the coconut milk from the carton, which is a bit more like almond milk—but if you use coconut milk from the can, you'll be adding more fat and way more creaminess.

]]>https://greatist.com/eat/alcoholic-smoothies-that-are-dairy-free?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Having Sex When You're Tired AF, in 24 GIFshttp://feedproxy.google.com/~r/greatist/~3/BnR7qOul8J0/having-sex-when-youre-tired-af
Greatist
Having Sex When You're Tired AF, in 24 GIFsHaving Sex When You're Tired AF, in 24 GIFsWed, 09 Aug 2017 12:40:58 -0400Amy Mackelden12828 at https://greatist.com/We’ve all been there. After a really long day at work, all you want to do is get under the covers with a glass of wine and your phone, and online-shop for 45 minutes before passing out.

But sometimes, sex presents itself as an option (too) late in the day. Are you exhausted? Definitely. But do you want to pass up the opportunity to get it on? Uh, definitely not.

As sex therapist Vanessa Marin tells Bustle, "There’s absolutely nothing wrong with craving some low-intensity, low-effort sex. Lazy sex can feel just as fulfilling as intense sex, and it can be a really refreshing change of pace."

So for everyone out there who’s ever been caught between their passion for sleep and their horny nature, these 24 GIFs are for you. The struggle is real.

1. It’s been a really long day, and you hate everything now.

Like, I love you, but I love sleep more.

2. But finally being in bed is the actual best.

Must. not. fall. asleep.

3. Your coordination feels a little off.

You’re tired but determined. "I’m sure it’s around here somewhere…"

4. It’s way too late for moves.

It’s back to basics, OK?

5. And you wonder if sex can wait, like, indefinitely.

Being closed for business would be easier, but where’s the fun in that?

6. You didn’t have the time or energy to shave or put your good underwear on.

This really isn’t my best look, but who cares?

7. Maybe you just need a power nap, then you’ll be good to go again?

Just five more minutes, then I’ll have all the energy in the world. Promise.

8. When you starting thinking of all the tasks you still have to do.

But I didn’t take the trash out yet... or load the dishwasher...

9. When your other half suggests sex… then falls asleep first.

Is this a joke?

10. When what they’re asking for is never going to happen.

I’m functioning on 4 percent battery. I can’t work miracles.

11. So you put your faith in a higher power.

This is going to work out just fine.

12. Your senses go into overdrive.

What is happening right now?

13. And you were tired and miserable, but now you’re having sex so...

All the thumbs-up.

14. Tired? Who’s tired?

I’ve never felt more alive!

15. When you realize you can do it!

I never doubted my sexual prowess for a second!

16. And you’ve still got it.

It’s like riding a bike.

17. It’s hard to believe that 10 minutes ago you were ready for sleep.

Life really can change in an instant!

18. When you realize you need to be awake in five hours for work.

Zero. f*cks. given.

19. But then the momentary regret kicks in.

I make terrible choices!!!!!

20. So you give yourself a necessary pep talk.

“You is smart. You is kind. You is important.”

21. With the end in sight, your body starts to take over.

Muscle memory, am I right?

22. You transcend sleep and feel positively spiritual.

*cue chorus of angelic voices*

23. And you’re ultimately thankful this happened.

Seriously, we were both great.

24. But now it’s finally, absolutely, definitely BEDTIME.

Goodnight, y’all! I’m done.

Amy Mackelden is a weekend editor at ELLE, Harper’s BAZAAR, and Marie Claire. She’s written for Cosmopolitan, Bustle, Ravishly, The Independent, The Guardian, Hello Giggles, and Teen Vogue. She’s currently developing a show called MS Is My Boyfriend, about what multiple sclerosis is really like. Follow her on Twitter @AmyMackelden.

]]>https://greatist.com/live/having-sex-when-youre-tired-af?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--5 Signs You Shouldn't Try to Push Through a Workout http://feedproxy.google.com/~r/greatist/~3/PkhuDDxUw94/exercise-signs-you-shouldnt-push-through-a-workout
Greatist
5 Signs You Shouldn't Try to Push Through a Workout 5 Signs You Shouldn't Try to Push Through a Workout Wed, 09 Aug 2017 12:03:19 -0400Sabrena Jo12850 at https://greatist.com/Working out can be uncomfortable. It's a fact. You might even gauge your workout by the level of discomfort. Sore muscles a day or two after exercise are often considered signs of a job well done. After all, reaching for another rep and pushing through another mile is what helps build strength and endurance, right? But how do you distinguish between discomfort and danger? How do you know when your body is telling you it’s not safe to work out? Whether you’re a newbie gym member or a veteran athlete, paying attention to the following warning signs will help you stay safe and avoid injury.

1. You feel sick.

If you’re feeling under the weather, there’s a good chance your body is working hard to fight whatever illness has taken hold. Piling on the stress of an intense exercise session is never a good idea when you’re sick. Working out vigorously with a fever, sore throat, nausea, gastrointestinal distress, or severe aches and pains could make the symptoms worse and potentially result in a longer healing time. If you have any of these symptoms prior to your workout, don’t even start. Wait until you're feeling better and then reintroduce exercise slowly. If you spent a few days or weeks recovering, your fitness level will likely have taken a small hit. Ease back into your routine—avoid the urge to start where you left off. When you get back in the game, go with lighter intensity and shorter duration for a week or two until you feel like your pre-sick self again.

2. Ouch! Something hurts.

Pain is typically the body’s way of signaling a problem so you can quickly address whatever's causing it and protect yourself from further harm. There are two general types of pain: acute and chronic. Acute pain is the result of a single or immediate trauma, like a sprained ankle. Chronic pain is the persistence of pain even after the normal amount of healing time (weeks or months depending on the problem). The low back is a common site for chronic pain.

In terms of exercising, acute pain is always a warning sign to stop. Sharp, intense pain and/or sudden swelling are often associated with acute trauma. Any attempts to push through these sensations during a workout will only exacerbate the problem and delay healing. Chronic pain, on the other hand, is treated quite differently. In fact, physical activity and exercise programs are increasingly recommended for various types of chronic pain. Check with your doctor or health care provider for physical-activity recommendations.

One last thing about pain: Working out may cause myriad sensations (elevated heart rate, rapid breathing, heavy sweating, shakiness and fatigue, and even muscle “burning”). As uncomfortable as these sensations may be, they generally do not qualify as pain and are accepted as part of physical exertion.

3. You're having trouble breathing.

Difficulty breathing could be an indication of a respiratory condition (exercise-induced asthma), a circulatory problem (heart or vessel disease), or an exercise intensity that is beyond an individual’s current level of fitness. A normal response to vigorous exercise is heavy breathing. In fact, exercisers who engage in high-intensity interval training get to that point with every interval. A healthy person's breathing rate gradually returns to normal shortly after the effort ends. However, gasping for air during minimal exertion or feeling like you're unable to catch your breath after exercise is a sign of a bigger problem. If you struggle to breathe during exercise, back off the intensity to see if it gets better. If it doesn’t, seek recommendations from your doctor or health care provider.

4. You feel light-headed.

Feeling dizzy or light-headed could be an indication of a cardiovascular (heart and circulatory), respiratory (breathing), or metabolic (low blood sugar) problem. If you begin to feel faint during a workout session, stop exercise ASAP to avoid passing out. Transition to a comfortable seated or lying position to prevent falling and allow the blood to more readily reach the brain. Seek medical attention if the feeling persists after the workout. It might go without saying, but if light-headedness is a recurring problem, during a workout or otherwise, get it checked out by a physician.

5. You experience chest pain, pressure, or discomfort.

In terms of potential seriousness, this warning sign is the most severe. A cardiac event, such as a heart attack, is relatively rare during exercise. It is most likely to occur in a person with underlying heart disease. The problem is people often aren’t aware they have a heart issue until they experience the warning signs of chest pain, pressure, or discomfort. These are more likely to surface during physical exertion than at rest, so a workout might be the first time these symptoms manifest. Experiencing them during a workout session is an indicator to stop exercising immediately and seek medical attention, as this could be a sign of a potentially life-threatening condition. Interestingly, in addition to chest pain (the hallmark symptom of a heart attack), women, especially, are more likely to have other symptoms, such as pain or discomfort in the back, jaw, or throat, as well as a headache, nausea, and coughing. Paying attention to these symptoms and seeking treatment from a health care professional could save your life.

Ultimately, exercise is still your best bet. Being physically active is an integral part of optimal health and wellness. However, these five warning signs represent rare occasions when exercise should be discontinued until healing and/or medical treatment occurs. Knowing your body, as well as the signs of distress, will keep your workouts safe so you can confidently reap the benefits.Sabrena Jo is the senior exercise scientist for the American Council on Exercise, where she gets to follow her passion of relentlessly pursuing ways to help people start and stick with physical activity. Follow her on Instagram and Twitter.

]]>https://greatist.com/fitness/exercise-signs-you-shouldnt-push-through-a-workout?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--29 Goat Cheese Recipes Because You Can Never Have Enoughhttp://feedproxy.google.com/~r/greatist/~3/jUsq0alDzKg/goat-cheese-recipes
Greatist
29 Goat Cheese Recipes Because You Can Never Have Enough29 Goat Cheese Recipes Because You Can Never Have EnoughWed, 09 Aug 2017 06:00:00 -0400Anisha Jhaveri12831 at https://greatist.com/Goat cheese (a.k.a. chèvre) may once have been an obscure option available only on gourmet cheese boards and in specialty grocery stores, but in a world where it seems like every second person is wary of dairy, this tangy, semisoft variety—lower in fat and often easier to digest than cow’s milk cheese—is becoming a readily available favorite.

Soft enough for spreads, crumbly enough for salads, and melty enough for pasta—with a tangy flavor that works perfectly in desserts—it’s one of the most versatile cheeses out there. Grab yourself a log of the stuff and start experimenting.

Naturally sweet and packed with fiber and antioxidants, fresh figs are awesome, but they may not be a staple on your grocery list—until you try this salad. The combination of the fruit with goat cheese and a light olive oil dressing is simple but delicious, and best of all, the recipe requires no cooking whatsoever.

You’ve probably heard of salads that pair watermelon with feta, but this recipe shows how the goat variety can work just as well. Its tangy and naturally savory flavor pairs well with the sweet, refreshing fruit. Sprigs of mint and a sprinkle of almonds make the whole thing even fancier with minimal effort.

Bookmark this one for springtime. With goat cheese topping a plate of seasonal ingredients such as fresh asparagus and green beans, plus arugula and mint, this salad is way better than chewing on a pile of kale.

A side salad can be so much more than a plate of mixed greens. This one, made with heart-healthy, inflammation-fighting red beets; crunchy, brain-boosting walnuts; and creamy goat cheese for protein, looks good, tastes good, and is super nutritious.

Stirring goat cheese into the lemony, olive oil-based dressing makes the zucchini noodles super creamy without mayonnaise or other bottled condiments. Fresh parsley and juicy cherry tomatoes brighten up the dish, making it a perfect summer salad.

Appetizers

This appetizer looks impressive but is actually really easy to put together, since it’s just a simple matter of layering ingredients. Don’t worry if you can’t find the specific goat cheese the recipe calls for; any herbed variety will work.

You can’t beat the combo of cheese and bread, and this appetizer serves it up right with creamy goat cheese slathered onto a thin slice of super-crunchy Italian bread. Sun-dried tomatoes pair nicely with the tangy flavor of the cheese, while the balsamic glaze is a sweet contrast. Think of it as bruschetta, only better.

Don’t have time to make a full-on appetizer? Doctor up a plain log of goat cheese by rolling it in a mix of crushed almonds, dried fruit, and herbs. With a drizzle of honey over top, it’s a great (and incredibly easy) sweet-and-spicy spread for crackers.

The sweet potato toast trend lives on in this colorful appetizer. Herbed goat cheese, tart cranberries, and pecans top baked rounds of the orange tuber. We think they’d make a great addition to the holiday dinner table.

This gluten-free version of stuffed mushrooms does away with the breadcrumbs and adds spinach to the goat cheese for some extra nutrition. Plus, unlike regular mushrooms, which can only fit a measly dollop of filling, the wide caps of the portobellos ensure you get more of the cheesy goodness in each bite.

Nix the packaged dips for this 10-minute homemade version. Pulse fresh mint, lemon juice, and lemon zest into the goat cheese and pea mixture to create something way better than anything you’d find in the grocery store.

You know those phyllo pastry shells in the freezer section you think are adorable but always skip over because you have no idea what you’d ever do with them? Do this. There’s goat cheese, bacon, and garlic involved. It’s bound to be good.

Main Courses

Does a pasta that looks this irresistible even need any words? We could wax on about the swirls of spaghetti studded with sweet roasted beets, buttery mushrooms, and melty goat cheese, but we’d only be wasting your time. Just make it, devour it, and thank the blogger later.

You can never have too many frittata recipes up your sleeve. This one sets itself apart by using sliced potatoes for a gluten-free crust. Pour an egg, veggie, and goat cheese mixture on top, and you’ve got a delicious, cheesy cross between an omelet and a Spanish torta.

A healthier twist on the loaded baked potato, this recipe uses sweet potato instead of white, lean chicken breast for protein, and lots of veggies for fiber. To top it all off, crumbled goat cheese makes for a lighter and much more elegant finish than gloppy melted cheddar.

Gotta love a quick risotto that takes only 30 minutes to come together. But there are a lot of other things to appreciate about this recipe too: white wine, bacon, goat cheese... and the fact there's zero heavy cream involved.

This low-maintenance personal pizza calls for a tortilla or a flatbread, so you don’t have to roll out your own dough. The crispy, thin “crust” is the perfect vehicle for the delicate but flavorful goat cheese and caramelized onion topping, and the whole thing is ready in less than 30 minutes.

An easy goat cheese and herb spread is all you need to give this humble cucumber and avocado sandwich a tasty twist. Ready in 10 minutes, suitable for vegetarians, and requiring no cooking, this sandwich is as convenient as it is yummy.

Sheet-pan recipes are great for making sure you get a proper meal on busy days. This one calls for a simple mix of your favorite sausage and a rainbow of veggies, then gets kicked up a notch by Italian spices and a topping of marinara sauce and, of course, goat cheese.

Rather than the usual spinach and ricotta mix, these shells are stuffed with a unique blend of goat cheese and shrimp (and yes, spinach is involved too). Even the light tomato sauce is just slightly different, seasoned with Cajun spices for a slight detour from the classic Italian flavors.

Sweet Treats

An easy alternative to pie, this recipe saves you the rolling and the crimping of dough and calls for frozen puff pastry instead. The sprinkling of black pepper is a surprising kick, but you’ll be surprised by how well it works against the sweet peaches, creamy goat cheese, and drizzle o' honey.

Phyllo dough makes an appearance again, but this time for dessert. It’s easier to work with than you’d think and provides a much more delicate alternative to thick pie crust—perfect for the light blueberry and goat cheese filling.

With raspberries and honey but also goat cheese and olive oil, these unusual toasts could be served up as appetizers but are equally appropriate as a healthy dessert. Fruity but not too sweet, they’d even work as a sweet breakfast or a fun snack or a… you get the idea.

With black beans, pumpkin, and goat cheese in the ingredient list, this may not read like your typical brownie recipe, but don’t let that discourage you. There’s still plenty of chocolaty goodness, and that touch of goat cheese swirl is a fantastic contrast to the bittersweet flavors.

The blend of thick Greek yogurt and rich goat cheese makes the base of these frozen pops as creamy as regular ice cream. Meanwhile, most of the sweetness comes from the natural sugars in the roasted figs (plus just a few glugs of honey).

These adorable fruity bites are proof you don’t need to be a veteran in the kitchen to produce something that looks pretty and tastes good. Requiring just four ingredients (make sure they’re good quality!) and five minutes, this recipe is foolproof.

If those brownies didn’t convince you chocolate and goat cheese can be a perfect match, these truffles might do it. With just five ingredients including cherry jam for a fruity depth of flavor, the fudgy bites are dangerously good.

]]>https://greatist.com/eat/goat-cheese-recipes?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--25 Moments Anyone Who's Dairy-Free or Gluten-Free Will Understandhttp://feedproxy.google.com/~r/greatist/~3/M1gVxvAqbRg/gluten-free-dairy-free-moments
Greatist
25 Moments Anyone Who's Dairy-Free or Gluten-Free Will Understand25 Moments Anyone Who's Dairy-Free or Gluten-Free Will UnderstandTue, 08 Aug 2017 17:05:48 -0400Tara Goodrum12739 at https://greatist.com/It isn’t easy being green. It isn’t easy being dairy- or gluten-free either—let alone both. Sure, there’s an increasing amount of delicious food options and a wealth of information about the health benefits of both, but that doesn’t mean they’re widely accepted. Restaurants are still learning how to accommodate allergies and dietary restrictions, and not everyone is educated on the topic. Because of that, people who require (or prefer) a specific way of eating often come across situations that make them want to laugh, cry, scream, or celebrate—sometimes all at the same time.

If you're gluten-free or dairy-free—or have ever been on any sort of restricted diet—we're pretty sure you'll recognize a few of these moments.

1. When someone asks you how you live without gluten and insists they couldn't survive a day without it.

2. When you find a dairy-free ice cream that’s actually creamy.

3. When your friend complains about being gluten intolerant while drinking their second beer.

“Yep, you definitely have celiac.”

4. When you order something gluten-free and your friend lectures you about how gluten intolerance is a sham.

“Try having searing pains in your stomach and foggy brain for hours and then talk to me.”

5. When you tell your friend you stopped eating gluten and they ask if you’re on a diet.

“Not everything is about weight loss. UGH.”

6. When you go to a beer garden and there's a huge selection of ciders.

*does a happy dance* *can’t stop happy dancing*

7. When your barista gives you a whole-milk latte instead of the almond-milk one you asked for.

“Looks like I’m not the only one who needs coffee this morning.” *dramatic eye roll*

8. When it’s bagel day at the office and the team (yet again) claims they forgot you don’t eat dairy or gluten.

“Well maybe I should just forget to come to work tomorrow. Amiright?!”

Partner

Shake Up Happy Hour

If you thought nut milks were a game changer, wait 'til you try this dairy-free beverage. Baileys Almande—which also happens to be gluten-free and vegan—is a light-tasting liqueur that uses real almond milk made from sweet almond oil and almond essence, cane sugar, and purified water with a touch of vanilla. It's light-tasting, delicious, and equally great over ice or in a cocktail.

14. When gluten-free bread is so hard you think you’re going to break a tooth (or your jaw) while eating it.

15. When someone brings treats to the office and leaves a gluten- and dairy-free cookie on your desk.

16. When you order a dairy-free breakfast and the waiter asks if you want cheese.

“Is that a real question?”

17. When the gluten-free bread doesn’t crumble while you’re eating a sandwich.

“BRB, I’ve died and gone to heaven.”

18. When you tell your flight attendant you’re allergic to gluten and they give you another bag of peanuts and a half-hearted smile.

*gritted teeth smile* “Thanks, but no thanks.”

19. When you go to a restaurant that has a ton of gluten-free options that aren't just salads.

“Yes, yes, yes, and YES.”

20. When you asked for a burrito without cheese, take a bite, and it’s oozing with cheese.

“NO MEANS NO.”

21. When you notice your parents started buying almond milk instead of dairy milk, even though they’d made fun of you for drinking it in the past.

“So this is how it felt all those times you said, ‘I told you so.’”

22. When you can’t keep up with whether or not your friend is gluten-free.

“Do your gut a favor and make up your mind.”

23. When you make a cauliflower crust and it doesn’t break into a hundred pieces or look like mush.

“Top Chef, here I come!”

24. When your favorite ice cream shop starts a vegan line and it's even better than the original.

“So this is what happiness feels like.”

25. When your office stocks only whole milk and half-and-half and says if you want something else, you can buy it yourself.

What I say: “Totally understand!” What I think: “I quit.”

When Baileys *finally* comes out with a gluten-free, dairy-free version.

*raised hands emoji*

]]>https://greatist.com/live/gluten-free-dairy-free-moments?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--5-Ingredient Soups That Don't Require Hours of Choppinghttp://feedproxy.google.com/~r/greatist/~3/iqZQjYFj6x0/fall-soup-recipes-with-only-five-ingredients
Greatist
5-Ingredient Soups That Don't Require Hours of Chopping5-Ingredient Soups That Don't Require Hours of ChoppingTue, 08 Aug 2017 16:17:47 -0400Jackie Dowling12859 at https://greatist.com/Every year there's that one day in mid-September when we reluctantly admit to ourselves that the sundress we chose to wear was a bad idea. Then we remember it's time to start thinking about packing up our sandals and breaking out scarves because fall is coming. As our wardrobes get warmer, so do our plates. While soup can be a fast-acting remedy for end-of-the-year chills, the prep can be notoriously slow, with endless chopping and hours of simmering. These nine hearty vegetable soups, which only have five ingredients each, put a stop to soup-prep pain and will keep you cozy all fall.

While the arrival of fall brings warm spices and pumpkin-flavored everything (PSL lovers unite), it also brings the not-so-comforting cold season. This simple soup packed with veggies is sure to soothe your throat and warm your insides as soon as you start feeling under the (cold) weather.

If you’re the kind of person who eats chicken noodle soup for the noodles (you’re not alone), this recipe is for you. Ready in just 15 minutes, this is your favorite soup and a delicious pasta dish all in one.

No knives, no problem. This no-chop recipe is your answer to those nights when you crave something comforting but don’t want to feel like you're on the next episode of Chopped. Just combine black beans, broth, salsa, and spices, then boil and serve.

Highlight the naturally hearty flavor of Jerusalem artichokes by keeping the remaining ingredients simple. With milk, cream, salt, and pepper, this easy-to-make soup is perfect for a quick but delicious dinner.

Nothing says fall like a warm bowl of creamy tomato soup (and grilled cheese). Now you can whip up this classic in less than 20 minutes with only five ingredients. Swap out cream for Greek yogurt if you want to go a little lighter (a.k.a. you plan on eating two grilled cheeses).

There’s no such thing as too much pumpkin, especially when it's combined with the sweet and spicy duo of coconut milk and red chili peppers. You might forget you're not in a Thai restaurant after you take you first spoonful.

Who needs a fireplace when these five ingredients will warm you up on a cool night? This vegetarian-friendly soup recipe combines the best vegetables the season has to offer in one creamy bite. Although roasting the carrots requires slightly more time in the kitchen, it will be worth the wait. You can trust us on that one.

By making broth out of stripped corn on the cob and water, this recipe takes simple, cheap, and waste-free cooking to a new level. Add a drizzle of the herb salsa to pack in the heat or serve by itself (hot or cold) for an easy, comforting meal.

This creamy butternut squash soup recipe combines our favorite fall flavors of cinnamon, nutmeg, and a hint of maple syrup. Serve it with whole-wheat croutons for an added crunch or refrigerate it for a delicious reheated lunch during the week.

]]>https://greatist.com/eat/fall-soup-recipes-with-only-five-ingredients?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--How Weed Helped Me Get in the Best Shape of My Lifehttp://feedproxy.google.com/~r/greatist/~3/7G5EWkV2eHQ/marijuana-benefits-how-weed-helped-me-get-in-shape
Greatist
How Weed Helped Me Get in the Best Shape of My LifeHow Weed Helped Me Get in the Best Shape of My LifeTue, 08 Aug 2017 11:27:53 -0400Catherine Goldberg12830 at https://greatist.com/I go to the gym almost every day—not because I’m training for a marathon or trying to lose weight but simply because I’m way more productive on days I work out. Exercise makes it easier for me to stay focused and think creatively. I love the feel-good endorphins, which, in turn, help me be a nicer, happier person. Plus, being in shape makes me feel great. The secret to my workout success? Marijuana.

I know, I know, you’re probably skeptical, but hear me out.

Before I started using marijuana for exercise, my relationship with the gym was complicated. From a very young age, I noticed my anxiety had a tendency to make me a little obsessive about exercising. I fixated on the numbers on the machines and measuring my process in very quantitative ways. I liked working out, but it wasn't exactly a positive experience for me.

I smoked weed for the first time at the end of my senior year of high school. I stayed over at a friend's house and had a few hours to kill before going home, so I went to the gym. It was the best workout of my life. When you exercise, studies show that THC (or tetrahydrocannabinol, the chemical compound in cannabis responsible for the high) stored in fat cells is released and you can experience a high again. Exercise increases plasma THC concentrations in regular cannabis users. Wong A, Montebello ME, Norberg MM. Drug and alcohol dependence, 2013, Aug.;133(2):1879-0046. Can physical exercise or food deprivation cause release of fat-stored cannabinoids? Westin AA, Mjønes G, Burchardt O. Basic & clinical pharmacology & toxicology, 2014, Apr.;115(5):1742-7843. For me, exercise went from something I obsessed over to something that felt euphoric. I didn’t even look at the numbers on the elliptical once; I was just experiencing the music and moving.

For me, cannabis makes working out easier, and I’m not alone. There’s a growing trend of Americans who use legal marijuana products to aid in exercise and recovery. And this goes beyond a small group of athletes getting high. A first-of-its-kind cannabis gym, Power Plant Fitness, recently opened in San Francisco, and there are weed-infused yoga classes popping up around the country in marijuana-legal states, encouraging yogis to puff a vape pen in between chaturangas.

Unfortunately, there isn’t a ton of scientific research on the subject. The United States’s Schedule I classification of cannabis makes peer-reviewed studies pretty difficult to perform.

But in my experience, using a sativa strain of cannabis gives me a boost of energy to work out. Cannabis helps me focus and give my workout my undivided attention. Rather than stressing about what I have to do later in the day or counting down the seconds until the set is complete, I can clear my head and just live in the moment. I move my body and mindfully enjoy the way it feels—kind of like the way you dance to the beat of music without thinking about it.

And it may not be all in my head. A recent study linked the body’s own natural endocannabinoid system to the sensation of “runner’s high.” Meaning, the euphoric feeling endurance athletes report may not be caused by endorphins but rather is a result of the body’s own natural form of THC. Although more research is needed, I find that weed and exercise enhance one another to increase my own euphoric sensation, possibly because using the plant also increases the body’s pain threshold.

I also find cannabis useful when I get home from the gym for post-workout recovery. When I’m really sore after pushing myself, massaging my muscles with cannabis-infused body cream or salve eases the pain. That’s because studies show that cannabinoids, such as THC and CBD, reduce inflammation and provide pain relief when they bind to endocannabinoid receptors in the skin. Most topical products are also nonpsychoactive, meaning they won’t give you a head high, so they’re gaining popularity outside the cannabis community.

I get it—this isn’t for everyone. For one, recreational marijuana is still illegal in most states. It's been connected to impaired motor function, so there’s a risk users could wipe out on the treadmill or other equipment (it’s also inadvisable to drive to or from the gym after consuming). And for some, especially those with exercise addiction problems, the benefits of weed could cause users to go overboard or make dangerous decisions when performing an extreme sport like skiing. Getting high before working out is especially dangerous for those with preexisting heart conditions, as marijuana use has been linked to elevated heart rate, so one could possibly increase the risk of heart attack or stroke. Marijuana Use and Cardiovascular Disease. Franz CA, Frishman WH. Cardiology in review, 2017, Mar.;24(4):1538-4683.

But this is what works for me. I’m used to people looking at me like I’m crazy when I mention mixing marijuana and exercise, but in combination with practicing meditation and healthy eating, cannabis and exercise are important parts of my lifestyle. Besides, I’m not saying this will work for everyone, but for me, weed was the one thing that finally helped me enjoy exercise, making me happier, fit, and more successful than ever.

]]>https://greatist.com/fitness/marijuana-benefits-how-weed-helped-me-get-in-shape?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--So What Exactly Is the Deal With Germs and Your Immune System?http://feedproxy.google.com/~r/greatist/~3/9BKa9jkNT74/germs-and-your-immune-system
Greatist
So What Exactly Is the Deal With Germs and Your Immune System?So What Exactly Is the Deal With Germs and Your Immune System?Tue, 08 Aug 2017 10:56:00 -0400Sabrina Weiss12827 at https://greatist.com/When you look at health news right now, it feels like every other headline is either a warning about the next rare disease or a tale about how flourishing gut bacteria is the secret to happiness. So should we all embrace the world's dirt, walking around barefoot in the mud, or live in spacesuits with a bottle of bleach at the ready? The very fact that we still use the word germs to describe bacteria, viruses, parasites, and whatever just attached itself to your shoe in the airport bathroom is probably one source of our collective confusion. We went in search of the answers to these seemingly conflicting reports about pathogens.

Our Constantly Evolving Immune System

In utero, babies have rather weak, incomplete immune systems. This is probably so they can peacefully coexist with their mothers' bodies but also because in the womb, they have little exposure to bacteria. The good gut microbiota—a.k.a. the reason everyone pretends to like kombucha—first comes from the birth canal and then everything babies are exposed to afterward. Their memory T-cells (the white blood cells that kill antigens) are also a blank slate until they've had something to fight and "learn" from.

"From the moment babies are born, they interact with the environment and come into contact with all kinds of germs," says William Shaffner, M.D., an infectious disease specialist at the Vanderbilt University Medical Center in Nashville. "We live in a very germy world. This interaction with the germy world actually results in protection of children against all kinds of infections."

There's also evidence that exposure to microbes prevents children from developing allergies. You may have heard of the study in Sweden that indicates kids whose parents immediately sanitized dropped pacifiers were more likely to have asthma, eczema, and allergies than the children whose parents licked the pacifiers clean. (We’re just going to assume the parents who sucked on that dirt are doing well too.)

OK, but Not All Germs Are Created Equal

A few unsettling facts: While some bacteria are part of our immune system, there are, of course, plenty of others that are deadly—and becoming deadlier as they grow resistant to antibiotics. According to the Review on Antimicrobial Resistance (commissioned by the U.K. Department of Health), at least 700,000 people across the world die each year of bacterial infections, malaria, tuberculosis, and HIV/AIDS as a direct result of drug-resistant bacteria. The WHO says that 480,000 people in the world develop drug-resistant TB each year.

While not usually fatal, the norovirus (that nasty bug we usually call the stomach flu) is so highly contagious, it takes just 18 viral particles to make one person ill, and the virus lives on in an infected person's stool for two weeks. Herpes simplex type-1 (oral herpes) can be passed to a child simply by pinching her cheek. Also, 20 percent of sexually active adults have herpes simplex type-2.

In July, a 3-week-old baby made headlines when she tragically died from complications of viral meningitis after contracting herpes, probably from someone who kissed her when she was a week old at her parents' wedding.

"What I will say about viral meningitis in infants is that this issue is now super, super rare," Shaffner says. "A much more common cause of serious disease in children that can actually kill them is influenza."

"The recommendation is to give every child an influenza vaccine," Shaffner says. "It will provide—if not complete—certainly partial protection. Also, moms and dads should be comforted that the lights are on in the research laboratories at night. People keep working to develop a better flu vaccine and other mechanisms of protection for our children." In case you've forgotten, vaccines are good for us all.

Go Ahead: Touch Those Toilet Seats, Doorknobs, and Keyboards

"You don't have to spray every computer keyboard with disinfectant, which will ruin it anyway," Shaffner says. "And you don't have to worry about picking up a phone or a dollar bill. You're not going to get killed from that. A few years ago, one of the most common questions I got was, 'What can you pick up from a public toilet seat?' The answer is nothing. That's not a risk. If it were, we wouldn't have public toilets."

On Handwashing and Hand Sanitizer

Though they seem ridiculously obvious, think twice the next time you want to laugh at the handwashing instructions you see at restaurants and medical offices. They save lives. The official recommendation from the CDC is to wet your hands first; lather them up with regular (nonantibacterial) soap, being sure to get under fingernails and between fingers, for the time it takes to sing "Happy Birthday" twice; rinse; and dry.

The FDA denounced antibacterial soap as useless at best and, at worst, potentially responsible for making bacteria more drug resistant. Hand sanitizer, however, is still your second-best friend after soap and water. It doesn't get rid of dirt or kill all germs—norovirus, for example, may stick around—but it's better than nothing when you aren't near a sink.

"My wife always has a small bottle of hand hygiene liquid in her purse; I have one in the glove compartment of my car," Shaffner says. "And then my wife has a simple rule in our house: You walk in the front door, hang up your coat and then go directly to the sink and wash your hands. Simple rules like that really are the great protection."

So unzip your bubble and the next time you read scary health news, just remember the lyrics to “Happy Birthday.”

Sabrina Rojas Weiss lives in Brooklyn, surrounded by her fellow freelance writers and competitive stroller-pushers. Her work has appeared on Refinery29, Yahoo, MTV News, and Glamour.com. Follow her on Twitter @shalapitcher.

]]>https://greatist.com/live/germs-and-your-immune-system?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--7 Sushi Recipes Because It's So Much Cheaper to Make Rolls at Homehttp://feedproxy.google.com/~r/greatist/~3/Wvucp1pZHTI/easy-sushi-recipes-to-make-at-home
Greatist
7 Sushi Recipes Because It's So Much Cheaper to Make Rolls at Home7 Sushi Recipes Because It's So Much Cheaper to Make Rolls at HomeTue, 08 Aug 2017 07:00:00 -0400Madison Flager12814 at https://greatist.com/Sushi is one of those meals that always ends up costing more than you want it to. Grab a few rolls and a seaweed salad, and you’re looking at a $30 bill, minimum. And you’re kind of hungry again two hours later. Not ideal. Luckily, making sushi at home is way cheaper, and doubles as a fun date-night/girls'-night/bored-on-a-Wednesday-night activity.

You can get a bamboo mat on Amazon for just a few bucks or use nori sheets and roll carefully with your hands. Try one of these sushi roll recipes, add a homemade salad or some edamame, and you’re good to go.

The key to a quick sushi dinner is to have the rice already made. Lay out a nori sheet and some leftover brown rice on a bamboo mat; top with avocado, cucumber, and mango slices. Carefully roll it up and slice.

If you’re looking for a version that’s lighter on starches, this recipe uses a mix of quinoa and cauliflower rice instead of white rice. Layer in cabbage, red peppers, carrot, and cucumber to make it super colorful, and add avocado for some healthy fats.

The best part about making this roll at home is controlling the fish-to-cream-cheese ratio. (Note to restaurants: A little schmear goes a long way.) Slice salmon, then layer slices of cream cheese and avocado. You can roll it up using a bamboo mat and serve with soy sauce.

Turn leftover baked sweet potatoes into a whole new meal with this SP sushi. The miso glaze is made with sesame oil, maple syrup, miso paste, and rice vinegar, and makes the roll so much more flavorful.

This roll is actually made with canned tuna, so consider it the perfect roll for wary kids or anyone who’s not so into the idea of raw fish. The spice comes from Sriracha and chili oil, but if you want to kill two birds with one stone, try Sriracha mayo.

If you’re feeling extra adventurous, try these hand rolls. It’s a little harder to get the cone shape, but then your dinner is shaped like an ice cream cone and it's so. worth. it. The lightened-up crunch is made from brown-rice cereal, but you can also use shredded coconut or panko.

]]>https://greatist.com/eat/easy-sushi-recipes-to-make-at-home?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--I Help People Build Confidence for a Living—Here's What I Know for Surehttp://feedproxy.google.com/~r/greatist/~3/af2Jh_h-KFg/self-confidence-ways-to-be-more-confident
Greatist
I Help People Build Confidence for a Living—Here's What I Know for SureI Help People Build Confidence for a Living—Here's What I Know for SureTue, 08 Aug 2017 06:00:00 -0400Susie Moore12832 at https://greatist.com/
“Confidence is more important than competence.”

That's what the entrepreneur on stage said at an event I attended recently. People were shocked, but lots of heads were nodding, including mine. I couldn’t help but agree. Because the benefits of confidence truly are unlimited.

Why? Because confidence spurs action. It fuels decision-making. It gets you up off the couch and out into the world. Competence is wonderful, but it won’t do any of those things for you. And hey—if you can have both, you’re unstoppable.

After years working as a confidence coach, here’s what I know for sure about being self-assured:

1. I wasn’t born with confidence.

Confidence is something you decide to have. Need help? I’ve got you. I officially give you permission right here, right now, to be the most confident person you know! (You're welcome.)

The most successful, happy people are not born the most wealthy, beautiful, or talented. They just believe in themselves, and they go for what they want. But they built their self-belief first—and on purpose. I’m sure as hell one of those people, and I became one consciously and willingly. What’s the alternative? Uh, no, thank you.

Zig Ziglar said, “Showering doesn’t last; that’s why you do it daily.” I consume inspirational material every damn day. If I miss a day, I notice it—I can feel it in my physical and emotional energy. I listen to podcasts. I read books and motivational blogs. External inspiration feeds internal inspiration. I don’t know how anyone lives without it.

3. I focus on my wins.

It’s way too easy to forget how far you've come and what you've done well in your life. In his best-selling book The Success Principles, author Jack Canfield discusses how transforming your opinion of yourself begins with a reflection on your wins.

Here’s how:

Divide your life into thirds—so if you are 30, the thirds are ages 0 to 10, 11 to 20, and 21 to 30. If you are 45, they are 0 to 15, 16 to 30, and 31 to 45.

Write down the three things you are most proud of achieving in each third of your life.

Reflect on each of these nine things. Remember how you felt at the time of each achievement. Did most of these things scare you before you made them happen? Probably. Maybe you didn’t feel capable or good enough or ready, but you did them anyway.

What was the outcome?

Let these memories fuel your self-confidence. They remind you you’re way better than you think you are!

In coaching, we learn about the confidence-competence loop. This means that when you take action and you prove you can do something, however small, you feel more confident taking the next step. This, in turn, makes you more competent. It’s a gorgeous cycle!

]]>https://greatist.com/live/self-confidence-ways-to-be-more-confident?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--14 Cardio Exercises You Can Do With a Kettlebell That Aren't Just Swingshttp://feedproxy.google.com/~r/greatist/~3/DrZIX3PthXE/kettlebell-exercises-cardio-moves-that-arent-just-swings
Greatist
14 Cardio Exercises You Can Do With a Kettlebell That Aren't Just Swings14 Cardio Exercises You Can Do With a Kettlebell That Aren't Just SwingsMon, 07 Aug 2017 12:40:47 -0400Nikki Naab-Levy12816 at https://greatist.com/If your cardio routine is feeling stale, you may want to ditch the treadmill and grab some kettlebells instead.

“One of the things I like most about kettlebell training is that it’s an exciting way to do cardio," says Chris Finn, StrongFirst Level 2 Kettlebell instructor and personal trainer at Life Time Athletic at Sky. "You can get a really good cardio workout using kettlebells, and it makes you stronger as well.”

Since most of us are familiar with the kettlebell swing, we asked Finn for some additional moves to get your heart rate up and build strength (because who doesn’t love an efficient workout?).

Finn recommends training with competition-style kettlebells (prices vary, available on amazon.com) like the ones featured here. “With competition-style kettlebells, the size of the kettlebell and the handgrip are always same," says Finn. "The only thing that changes is the weight, so when you get used to a certain position, you don’t have to adjust it as you go up in weight.”

For experienced kettlebell users, a good starting weight is whatever you would use for a single-hand swing, according to Finn. However, if you’re a beginner, you'll want to start with a lighter weight to get the form down and invest in a pair of forearm guards like Harbinger HumanX kettlebell arm guards ($20.99, amazon.com).

If you don’t have access to a trainer, you can videotape yourself to check your form. “With ballistic movements such as snatches and cleans, it’s hard to think about the action while you’re doing it," Finn says. "The best way to learn it is to video it, and then watch the video back to self-correct."

How to use this list: Warm up by foam rolling and performing a few dynamic exercises (found here). Choose 5 to 7 exercises and perform them as a circuit for 3 to 5 rounds, with 60 to 90 seconds of rest between each round. Or scroll to the bottom of the article to check out the Deep 6 workout Finn put together for us.

Before starting, Finn suggests testing your circuit by doing one rep of each exercise to make sure all the exercises flow well together. For a cardio burn, perform as many reps as possible as fast as you can without compromising your form. For a strength-focused workout, perform each exercise with the heaviest kettlebell you can manage without compromising form.

1. Clean

Start with feet hip-width distance apart, about a foot behind the kettlebell. Keeping your back straight, bend knees and send hips back to grab the kettlebell with right hand, tilting it toward you. In one smooth motion, drive through feet to swing bell between legs, then straighten legs as you flip your grip and pull the kettlebell up toward your right shoulder. At the top of the clean, your wrist should be rotated, so the palm faces in to midline of the body (point your thumb at your shoulder). Reverse the motion to lower the kettlebell back between your legs and then back to starting position. Perform 10 to 20 reps and repeat on other side.

Make it easier: Start with a lighter kettlebell to master the movement. Once you’ve perfected it, increase the weight.

Make it harder: Add a second kettlebell and perform the clean with both arms at the same time.

2. Press

Start with feet hip-width apart and the kettlebell racked (kettlebell rests on forearm with wrist inside of elbow) at shoulder height with palm facing in. Drive fist up and straighten elbow to press the weight overhead. As you do this, your wrist should rotate, so palm faces forward at the top of the move. Return to starting position with control. Perform 10 to 20 reps and repeat on other side.

Make it harder: When you build up to a heavy weight, turn the press into a push press: Add a slight bend in knees and do a mini squat to push the weight up to a press.

3. Squat

Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Rack two kettlebells at shoulder height. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Your back should stay straight through the entire movement. Rise and repeat. Perform 10 to 20 reps.

Make it easier: Perform this exercise with a single kettlebell racked to one side.

4. Deadlift to Goblet Squat

Stand with feet hip-width apart, kettlebell between feet. Keeping your back straight, hinge at hips and slightly bend knees to grab the kettlebell with both hands. Use your lower back to lift the weight up to chest height as you straighten knees and lift chest. Send hips back to lower into a squat. Rise back up, then hinge at hips with a slight bend in knees to lower weight back to ground. Perform 10 to 20 reps.

Make it easier: Split the exercise into two parts. Practice just the goblet squat or just the deadlift, before putting the moves together.

5. Lateral Bend

Stand with feet hip-width apart with left hand holding a kettlebell and right hand by side. Engage your core, then bend at the waist to lower weight toward ankle. You'll feel a stretch in the opposite side. Hips and shoulders should stay square to the front the whole time. Return to starting position then repeat on other side. Continue to alternate for 30 to 45 seconds and then repeat holding the kettlebell in left hand.

Make it harder: Try this move with a kettlebell in each hand.

6. Rack Walk

Rack one kettlebell in left hand at shoulder height. Right arm is by your side. Keeping left arm still, walk across the room as fast as possible. Check that back is straight and that you don’t lean to the left or backward as you perform this move. Perform for 30 to 45 seconds.

Make it harder: Perform this exercise with two kettlebells racked in each hand.

7. Halo

Hold the kettlebell bottom up by the horns at chest height. Stand tall and engage core as you move the bell to the right, behind your head, and to the left in a circular motion. Perform 10 to 20 reps and repeat in the opposite direction.

8. Goblet Lunge

Stand with your feet hip-width apart and hold the kettlebell by horns at chest height. Step right foot back and bend knees to 90 degrees to lower into a lunge. Drive through left heel to return to starting position. Keep back straight and hips square as you perform the movement. Perform 10 to 20 reps and repeat on left leg.

Make it harder: Hold a kettlebell in each hand by your sides.

9. Snatch

Start standing with feet hip-width apart. Hold the kettlebell in your right hand as if you’re getting ready for a single-arm kettlebell swing. Bend knees and swing the kettlebell back between legs. In one fluid motion, drive through your legs to swing the kettlebell up, flip grip (so palm is facing away and knuckles punch up), and press weight overhead. Rotate the bell down and swing it back between legs to start again. Perform for 30 to 45 seconds and repeat on other side.

10. Pistol Squat

Start standing and hold the kettlebell by horns at chest height. Extend right leg out in front of you, then sit hips back and bend left knee to lower down into a single-leg squat, keeping right foot off the floor. Return to starting position. Perform 5 to 10 reps and repeat on other side.

Make it easier: Make your range of motion smaller by sitting back onto a box or bench.

11. Turkish Get Up

The Turkish get up is a complicated move, so you want to be comfortable with the basic technique before adding the kettlebell. Finn suggests practicing with a water bottle or shoe. “The idea is that the arm holding the kettlebell is directly up in the air the entire time, because if it’s not directly over your head and your skeleton isn’t taking the weight, the shoulder is placed in a compromising position,” he says. If you can get all the way up and back down without dropping the water bottle and losing alignment, you know you’re ready to try it with the kettlebell.

Start lying faceup. Bend right knee and place right foot on floor and left arm straight out to the side. Extend right arm directly over shoulder and balance a half-filled water bottle on top of fist. Using your abs, roll right shoulder off ground. Keeping the water bottle balanced directly over shoulder, come onto left elbow and then left hand. Activate glutes and lift hips off the ground. Sweep left leg behind you. Take left hand off the ground and come into a standing position. You should be watching the water bottle the entire time. Reverse the process to return to starting position. Perform 1 to 5 reps and repeat on other side. Once ready, add the kettlebell. (For more information on perfecting the Turkish get up with a kettlebell, check out this article.)

12. Floor Press

Lie faceup with knees bent and two kettlebells racked at chest height. Drive fists up to ceiling to press the kettlebells straight up. Lower the kettlebells with control to return to starting position. Perform 10 to 20 reps.

13. Glute Bridge

Lie faceup with knees bent, feet on floor, holding the kettlebell on hips. Drive through heels to press hips up toward the ceiling. You should feel your glutes activate at the top. Return to starting position. Perform 10 to 20 reps.

Make it harder: Perform the bridge on one leg.

14. Deep Push-Up

Start in a plank position, wrists under shoulders with each hand on a kettlebell, palms facing in, core engaged. Bend elbows to lower chest to floor. Press into hands to return to starting position. Keep a long line from head to toe through the entire movement. Perform 10 to 20 reps.

Make it easier: Drop to your knees for the push-up.

]]>https://greatist.com/fitness/kettlebell-exercises-cardio-moves-that-arent-just-swings?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--The Best Water Bottle for Every Summer Activityhttp://feedproxy.google.com/~r/greatist/~3/wRzoMKqKhXk/best-water-bottle-for-every-summer-activity
Greatist
The Best Water Bottle for Every Summer ActivityThe Best Water Bottle for Every Summer ActivityMon, 07 Aug 2017 11:39:25 -0400Karen Palmer12829 at https://greatist.com/Whether your favorite thing to do during the summer is going for a long hike or reading magazines by the pool, you’re going to need hydration—and there’s nothing worse than lukewarm liquids when all you want is an ice-cold beverage. We’ve found the best water bottles for every occasion, many of which will also keep your hot drinks hot (for when the weather starts to cool off again or when you want to keep that matcha latte piping).

There’s a reason it’s called a "sport cap": It allows for easy hydration and zero spillage. Also, the bottle’s TempShield insulation keeps drinks cold for 24 hours, so no matter how hot your studio, your water will stay just as chill as you are.

Let’s be honest: A picnic isn’t a picnic without vino. Pour an entire bottle of your favorite vintage into this triple-insulated bottle, which conveniently comes with a filling funnel, cleaning brush, and triple-insulation technology.

Not only will these sleek vessels keep your smoothie cool for more than a full day, they also don’t sweat, so there’s none of that annoying condensation. Plus, every purchase funds a clean water or health project, so you can feel even better while you down your morning fruits and veggies.

Yeah, it has vacuum-insulated technology and all that good stuff, but with its blue, pink, and black modern floral pattern, this bottle is just so damn cute—you’re guaranteed to get props from your coworkers.

We’re not exactly sure why you’d need to keep your matcha hot for 24 hours, but if longevity is your thing, go for this classic from Stanley. And yep, like most old-school brands, the lid doubles as a cup.

This seriously lightweight, BPA- and PVC-free bottle collapses when you’re done with it, so you can easily stash it in a carry-on, backpack, purse, fanny pack—whatever your preferred travel bag. Plus, it can be frozen or filled with hot liquid if you’re hitting the backcountry and need a coffee on the trail.

Even if you're just chilling by the community pool, this frond-printed number will transport you to the tropics. Plus, it’ll keep your water—or rum drink—cold for 24 hours. All it’s missing is a paper umbrella.

Kids—while occasionally cute—are notoriously hard to feed. Finding a snack they'll voluntarily eat that's not packed with sugar or other questionable ingredients is not easily done, which is why the new ​RXBAR Kids bars seem almost too good to be true. An on-the-go snack made with healthy, clean ingredients that also tastes good to picky kiddos? Amazing.

Take the chocolate chip bar, for example. When you look at it, you see a bar made from egg whites, cashews, almonds, and dates that has 7 grams of protein and won't send your 5-year-old on a sugar trip for the next hour. But when your kid sees it, she sees a snack that looks and tastes suspiciously like a brownie, thanks to 100 percent whole ingredients such as cacao and vanilla. Both of you are into it, and both of you are better off for having it. Need proof? We asked nine pro taste-testers to give us their thoughts:

All three of the kids' flavors (chocolate chip, apple cinnamon raisin, and berry blast) are naturally gluten-, soy-, and dairy-free. There's no bad stuff—no added sugar and no additives whatsoever. They're exactly like the RXBARs you know and love, except perfectly sized and perfectly flavored for kids.

One last thing—Greatist readers get 25 percent off a sample pack AND free shipping. That's 16 bars for $20, which, we must say, is a pretty sweet deal. Can't wait for them to come in the mail? Swing by Target and pick up a bar or two to tide you over.

If you love running for the sake of running, great. That's awesome, and you'll probably be a healthier and happier human for it. But if you're picking up running because your friend lost 30 pounds as soon as he started jogging in the mornings and you're trying to lose the same, please stop.

In this episode of What's Good, Greatist founder Derek Flanzraich explains the ways running for weight loss can be physically and mentally damaging to you—as well as some other effective strategies you can try if you want to lose weight.

Derek Flanzraich is Greatist's founder and CEO. What's Good is his take on the news, trends, and issues worth talking about in health and wellness. Sign up and get his column (plus puppy GIFs and other funsies) delivered every Sunday.

]]>https://greatist.com/fitness/running-for-weight-loss-why-it-doesnt-work?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--11 Super-Simple Crumble Recipes That Will Change Your Dessert Gamehttp://feedproxy.google.com/~r/greatist/~3/ii_o8hMPj10/crumble-recipes-that-will-improve-your-dessert-game
Greatist
11 Super-Simple Crumble Recipes That Will Change Your Dessert Game11 Super-Simple Crumble Recipes That Will Change Your Dessert GameFri, 04 Aug 2017 13:27:57 -0400Tara Goodrum12743 at https://greatist.com/What’s the difference between a crisp and a crumble? Who cares. They’re both topped with a golden, crunchy, sugary topping and filled with piping hot fruit. And they’re both incredibly easy to prepare and a joy to eat. The only thing separating these two desserts is the name. And really, what’s in a name?

From summer berries to fall apples to chocolate chunk, there's a crumble recipe for every season.

It’s hard to beat a classic blueberry crisp. This recipe goes the extra mile by adding sliced almonds to the gluten-free topping and lemon zest to the gooey fruit filling. We love the use of Greek yogurt in place of butter and are all for serving a la carte.

This recipe is pretty pear-fect (we couldn't resist). Made with a dark chocolate, walnut, and pear filling and topped with an oats, butter, flour, and brown-sugar crumble, it’s the perfect balance of mildly bitter and lip-smackingly sweet. To make it gluten-free, use almond or coconut flour.

Strawberry fields crisps forever, please. With less than 10 ingredients, this recipe is as simple as it gets. We love subbing in honey for the cane sugar and almond or whole-wheat flour for the cornstarch, then topping with homemade whipped cream.

Adding herbs is a fancy (and fun) way to spice up classic dessert recipes. Here, basil rounds out the sweetness of fresh peaches and blueberries and also serves as an elegant topping over vanilla ice cream. Make sure to soften the butter well in advance—it makes all the difference.

Quick, easy, vegan, and gluten-free, this single-serve dish is what dessert dreams are made of. And did we mention you can make it in the microwave? Simply nuke the apples with coconut oil (pro tip: use a deeper dish so it doesn’t overflow), mix them with spices, sprinkle the crumble on top, nuke again, and dig in.

This crumble is a peach. It’s also super healthy and Paleo. The gluten-free topping is made with ground walnuts, almond flour, raw honey, vanilla extract, cinnamon, and a dash of salt, and the filling is made with organic fruit, ground flaxseed, and a bit more cinnamon and honey. Feel free to use any fresh berries you can find.

Yep, you read that right: chocolate chip cookie crumble. This simple yet super satisfying dessert is everything you love about the classic cookie, plus warm, rich fruit and fiber-filled oats. We love using dark chocolate chunks in place of the chocolate chips and adding chopped nuts to the topping.

Stone fruit is a fancy way to describe fruits with a large pit (a.k.a. stones). This recipe uses three of our stone fruit favorites—peaches, nectarines, and plums—to create a bright, summery crisp that’ll have you screaming for seconds. Top with cinnamon or vanilla ice cream; rinse and repeat.

Though baking with fresh fruit yields the best results, using frozen can sometimes work just as well. This recipe is proof. Sugar is infused with lavender and brandy (nom), tossed over thawed blackberries, and baked into single-serving crumbles perfect for a dinner party—or party of one.

Do you like oatmeal cookies? Do you like ice cream? Do you like steamy, sweet deliciousness? Great, us too. And so does this crumble. We like using precut mango to shave off some kitchen time and using coconut oil instead of butter.

Rhubarb… so hot right now. But trends aside, it’s a versatile summer fruit that we should all use more often. And it’s actually pretty easy to prepare. Combine fresh raspberries with chopped rhubarb and lemon zest, top with a classic oat topping and your ice cream of choice, and make sure to have a napkin on hand—for the drool and fruit dribbles.

]]>https://greatist.com/eat/crumble-recipes-that-will-improve-your-dessert-game?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Build Upper-Body Strength and Stamina With This 10-Minute Cardio Yoga Flowhttp://feedproxy.google.com/~r/greatist/~3/QRlQeS9G5s0/arm-workouts-10-minute-cardio-yoga-video
Greatist
Build Upper-Body Strength and Stamina With This 10-Minute Cardio Yoga FlowBuild Upper-Body Strength and Stamina With This 10-Minute Cardio Yoga FlowFri, 04 Aug 2017 06:00:00 -0400Jackie Dowling12798 at https://greatist.com/Have you ever gotten up the morning after a tough arm workout and noticed your toothbrush suddenly feels like a 100-pound dumbbell? Sure, those hour-long fitness classes leave us satisfyingly sore, but when the calendar starts filling up, workouts are usually the first to get cut. With this video, you'll get all the benefits of a 60-minute cardio or yoga class in just 10 minutes.
You might also like{{displayTitle}}READ

This workout integrates bodyweight strength training into a traditional yoga flow. By slowing down the flow with frequent planks or speeding it up with a burst of cardio, you'll build both strength and stamina in your upper body in half the time. For every pose, one of the instructors provides a modification for yogis of all levels. Just grab a mat and get ready to fire up those forearms.

Strengthen your yoga practice in the comfort of your own home. Explore online yoga classes for beginner, intermediate, and advanced yoga practitioners on Cody. Greatist readers get 30 percent off their first purchase on Cody with promo code 30GREATIST.

]]>https://greatist.com/fitness/arm-workouts-10-minute-cardio-yoga-video?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--A Month Without Sugar—One Dietician's Day-by-Day Tell-Allhttp://feedproxy.google.com/~r/greatist/~3/r9F5FBZCREg/giving-up-sugar-what-happened-when-i-tried-for-30-days
Greatist
A Month Without Sugar—One Dietician's Day-by-Day Tell-AllA Month Without Sugar—One Dietician's Day-by-Day Tell-AllThu, 03 Aug 2017 07:00:00 -0400Natalie Rizzo12807 at https://greatist.com/As a dietitian, I’ve heard of every crazy diet. No dairy, no carbs, no sugar, no tomatoes, no gluten, no fat—you name it, I’ve heard of it (and have probably rolled my eyes at it). The problem with these restrictive diets is they aren’t sustainable and often cause you to crave whatever you gave up. But no matter how many times I tell my clients this, I'm met with resistance. So I decided to try it for myself, and I stopped (correction: I tried to stop) eating all added sugar for 30 days. Spoiler alert—it sucked! Here’s how the 30 days played out.

Pre-Challenge

I’ve always enjoyed salty foods more than sweets, so I honestly thought omitting added sugar for 30 days wouldn’t be all that difficult. First, added sugar refers to sugar that is added to a food, not sugar naturally found in fruits, vegetables, grains, or dairy. Cutting out all those food groups would just be cray cray. Regardless of my lack of desire for sugar, I still add a bit of brown sugar to my oatmeal, enjoy a pre-workout granola bar, and top my spoonful of peanut butter with mini chocolate chips. But that’s the extent of my sugar habit, so I figured I would be fine. Reality hurts.

Day 1

While eating whole-wheat crackers with my super-healthy salad (feeling great about my food choices), I check out the crackers' ingredients label. WTF? Cane sugar! Day 1=fail.

Day 2

My oatmeal definitely tastes a little bland without a scoop of brown sugar, so I head to the store and pick up some naturally sweet foods, such as dates, bananas, red grapes, and papaya. Problem solved.

Or so I thought… until lunchtime, when I add Sriracha to my rainbow grain bowl. Surprise—Sriracha has sugar. I guess I need to read EVERY single food label.

Day 5

I’m getting the hang of this no-sugar thing, but I have a dilemma. Today I’m running the Brooklyn Half. Since this is my 10th half-marathon, I have a pretty standard fueling routine that consists of water for the first six to seven miles, followed by a sports drink for the second half of the race and a CLIF Shot Blok around mile eight or nine. In other words, my usual fueling plan is loaded with sugar because sugar (a.k.a. glucose) powers muscles during endurance activity. [Sugar and exercise: its importance in athletes]. Peinado AB, Rojo-Tirado MA, Benito PJ. Nutricion hospitalaria, 2014, Sep.;28 Suppl 4():1699-5198. Luckily, another dietitian (and marathoner) told me to try dates, stuffed with peanut butter and sprinkled with sea salt, for the right mix of sugar and sodium. Although I don’t like to try anything new on race day, I make an exception and opt for the dates instead of the Shot Bloks. They worked pretty well. The only problem was I got an annoying cramp around mile seven that wouldn’t go away, so I gave in and reached for a sports drink.

Day 7

All in all, I feel like the first week was much harder than I anticipated. #fail. Between the added sugar in my crackers and Sriracha and my sports drink during the half-marathon, I’m beginning to understand how incredibly difficult it is to omit an entire ingredient from your diet.

Day 12

I started this journey midweek, so day 12 is the beginning of my second weekend. Since I cook most of my meals during the week, I’m able to control what goes into my food. But on the weekends I enjoy an occasional brunch or dinner out.

Do you know how annoying it is to ask a waiter if there is any sugar in the food? They look at you like you are the worst person ever. Needless to say, I’m not able to tell if there is added sugar in some of the foods I don’t prepare myself, but I do try to stick to the foods I expect have less.

Day 15

Halfway there, and it’s finally starting to feel easier. I’ve become accustomed to sweetening my morning oatmeal with bananas and eating pre-workout snacks with natural sugar (dates and peanut butter, anyone?). I can definitely do this for two more weeks.

Day 16

Days 17-22

Status quo. Omitting added sugar from my diet has made my already healthy diet even healthier. I have no choice but to eat plenty of fresh fruits, veggies, and whole grains. But tomorrow I’m traveling to California for vacation. My boyfriend looks at me and says, “You aren’t going to do this on our trip, are you?” I think he doesn’t want to listen to me complain.

Day 23

All self-control goes out the window when I’m tired. We arrived in California last night, and I’m super jet-lagged. I need an afternoon cookie to make me feel better. And let me tell you… it worked.

Day 26

I’ve done this long enough, and I give up! Being on vacation and trying to "diet” isn’t fun. It’s actually really terrible. So I cut this little experiment short and ordered an espresso shot in a chocolate-rimmed ice cream cone. And I’m not sad about it.

The Big Takeaways

This confirmed my right to roll my eyes at diets that eliminate entire food groups, because it’s nearly impossible to sustain that change for the long term. I’m a dietitian, and I wasn’t able to do it for longer than a week without a slipup. And the problem with slipups is they breed feelings of discouragement and kill your motivation to continue.

To completely understand what you are eating, you must really dig into food labels. Sugar has many aliases, and it hides in foods you wouldn’t normally consider, such as tomato sauce, barbecue sauce, pickled veggies, and multigrain crackers. Look for ingredients such as high-fructose corn syrup, molasses, dextrose, glucose, malt syrup, corn syrup, or caramel on the label, and run from them if you’re avoiding added sugar.

It’s nearly impossible to know what’s in food you don’t cook, so be aware when you're going out to eat. And good luck asking your waiter if they use sugar in their marinara sauce.

Cutting out one food group made me crave it more. By the end of the 30 (or, well, 26) days, I was dying to eat a piece of chocolate (or a cone filled with coffee).

Rather than making incredibly difficult changes to your diet, it’s much easier to make small changes, like adding more fruits and veggies to what you already eat. A bunch of small changes add up to one big change over time.

]]>https://greatist.com/eat/giving-up-sugar-what-happened-when-i-tried-for-30-days?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--I Hated Working Out... Until I Joined a Poolhttp://feedproxy.google.com/~r/greatist/~3/oQR3N8mNxTc/adult-swim-how-i-learned-to-love-exercise-in-the-pool
Greatist
I Hated Working Out... Until I Joined a PoolI Hated Working Out... Until I Joined a PoolThu, 03 Aug 2017 06:00:00 -0400Lisa Marie Basile12800 at https://greatist.com/The gym has never been the sort of place I like to be. I don’t have fond feelings for the smell of sweaty bodies gripping metal or fluorescent-lit rooms lined with mirrors. I don’t exactly feel empowered as I swing repetitiously on the elliptical (although it definitely wins over the treadmill any day).

Another big reason I'm not into the gym: I have a chronic, potentially debilitating autoimmune disorder—say it with me: ankylosing spondylitis (or AS). It is a type of arthritis that primarily affects my spine (although it affects all my joints) and can potentially cause my vertebrae to fuse together. For me, it hasn't shown its darkest side yet. There are others my age who take medicine daily and can’t move around without a cane or wheelchair. But there are days when my dreams about the future become paranoid, anxiety-ridden worries about being paralyzed or bedridden, totally out of control of my body and suffering from pain for life.

When I go to the gym, I’m acutely aware of my limitations, not in comparison to others, but in how they make me feel weak. In group HIIT classes, my wrists burn as I push through burpees (which should be outlawed IMO), and during leg day, I worry my swollen knees will pop. I love the sense of power and determination I get from exercise, but I know my weaknesses: high-impact activities and literally any type of cheese ever (but that’s another story).

A few months ago I had a metabolic test done. As suspected: low good cholesterol, 20 pounds overweight, and high blood pressure. The prescription? Exercise. I thought, "Ugh—how am I going to do this?" The thought of showing up and sweating it out for an hour in a gym only made me feel more powerless over my body. I gave in to the woe, feeling bad for myself, soaking in my own self-pity. And then I got angry—at my condition, at my laziness, the whole thing. But then that anger turned into determination. I decided I wanted to invest in my health and take it seriously this time. But how?

I was raised in New Jersey and spent summers "down the shore." I had always found water to be healing and meditative, whether I was on a river along the East Coast or in the Mediterranean Sea. In water, I could be weightless and let myself go, trusting the tide and the natural energy of something so much bigger than myself. I loved that feeling, so I decided the pool would be my best bet for exercise.

Photo: Courtesy of Lisa Marie Basile
And, not for nothing, the National Institutes of Health say water is one of the best fitness options for folks with arthritis and AS. Plus, according to the Journal of Exercise Rehabilitation, swimming offers plenty of benefits—it reduces fat, increases strength, and raises good cholesterol (exactly what I needed). So I bought a bathing suit (it 100 percent has the words bae squad on it, and I feel no shame about this fact) and marched over to the pool during my lunch break.

Three lanes. Twenty-five meters. Two other swimmers in the water. One swimming so fast I thought I accidentally stumbled upon some sort of masters group. One bobbing along, carrying tiny water weights. And then there was me. I jumped in and swam a lap. I tried to hide my pathetic breathlessness and exhaustion at the other end of the pool. I sucked it up, and did another. Wait. My arms are broken! My legs are broken! (No, just kidding—but it felt that way.) The exhaustion was palpable. My lungs were burning, my limbs were sore, my mind went foggy, and I felt shaky.

In short, I was hooked! Sure, it was hard, but I wasn’t tied to a machine. I wasn’t staring at the calorie counter. I wasn't watching the seconds tick by. I wasn’t worrying about my joints. I was just swimming—on my own, at my own pace, and moving through the water with an ease I hadn’t been consciously aware of before. Swimming on vacation is just swimming. It’s supposed to be pleasurable. But who knew it could be just as magical as a focused activity for fitness? Right then and there, I fell in love with the water.

Photo: Courtesy of Lisa Marie Basile
I will likely never be the fastest person in the pool. But I won’t be the slowest either. With each swim, I get stronger, more efficient, and more graceful. Watching other swimmers pass me or change their stroke has become inspiring. Exercise stopped feeling so nerve-racking when I decided to work out for my health. Sometimes I even laugh to myself thinking about all the suckers out on land who don’t realize just how amazing swimming is (sorry not sorry?).

A month into swimming almost daily, tragedy struck: A family member died, leaving me reeling with grief. I was in the water when he passed, and I had just gotten out when I got the phone call. I immediately started associating the pool with his death. I went through all the feelings: I blamed myself for swimming when he died, but at the same time, I also began to feel an emotional kinship to the pool. It was like the water was a friend to me, not only supporting my physical health but also my mental and emotional health.

I got back in the pool and swam through my grief. I started thinking of swimming as a way to quiet my mind. I took a certain comfort in knowing it would be me and that lane, and that’s it. (Also, fun fact: No one notices when you're crying in a pool). I was able to work through my sadness by going inward during swims.

Two months in and the benefits were not just emotional. I was starting to feel a newfound sense of physical strength. I added aqua cycling (like indoor cycling but underwater) to the mix, and my biceps grew, my waist shrunk, my legs became stronger, my core was tight, and my flexibility improved. I saw a transformation, and it was amazing. I looked and felt great.

Because I realized how much work and time went into making this transformation happen, it became easier to cut other less healthy habits. I stopped eating junk food late at night. I started making wiser meal choices, and I stopped turning to wine or beer for comfort. Of course, I enjoy everything in moderation (including swimming), but changing my body made me realize how much we actually do to it to affect and support it.

Photo: Courtesy of Lisa Marie Basile
While becoming a swimmer (I now feel totally comfortable calling myself that), I recognized an important lesson: Your mind and your body aren't disconnected; they’re one. Swimming gave me the peace of mind to think about how precious and fleeting life can be and how important it is to care for ourselves and live life to the fullest. That has a lot of different meanings for everyone (for me, it’s still cheese and wine and more cheese), but it’s more than that now. It’s also taking care of myself so I can live well while others we’ve lost aren’t able to. And no matter what, I realized I would always have a free therapist: the water.

]]>https://greatist.com/fitness/adult-swim-how-i-learned-to-love-exercise-in-the-pool?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--How to Dominate a Day Hike (Even If You've Never Stepped Foot on a Trail)http://feedproxy.google.com/~r/greatist/~3/xSSIlOkXKR0/hiking-day-hike-tips-for-beginners
Greatist
How to Dominate a Day Hike (Even If You've Never Stepped Foot on a Trail)How to Dominate a Day Hike (Even If You've Never Stepped Foot on a Trail)Wed, 02 Aug 2017 12:35:09 -0400Samantha Lefave12765 at https://greatist.com/Oh, the great outdoors. It seems as though everyone’s finally starting to understand how great Mother Nature actually is. Or at least, young people are. According to this recent report, 12.5 million kids, teens, and young adults in the U.S. are stepping away from screens and into the wilderness (that's up 1.7 million from the year before!).

But LBH, not all of us are hardcore hikers, and the idea of sleeping in a tent, on the hard ground, with the risk of bears and other wild creatures sniffing around isn’t exactly appealing. (Nor is the idea of waking up at the ass crack of dawn, because you know that tent doesn’t have blackout shades.)

That’s where day hiking comes in. It’s basically blending all the things you love: fresh air, Insta-worthy views, and a car or train that takes you back home to your gloriously comfortable (and clean) bed when you’re all done. We turned to the pros for answers to all your burning questions, so you'll know what you're doing before you hit the trail.

What Is Day Hiking, Exactly?

You already know you get to go home at the end of the day—that’s important fact No. 1. Because day hiking, in essence, means it doesn’t last overnight. “Day hiking can simply be described as a walk in a natural environment in which the person doesn’t intend to spend the night outdoors,” says Wesley Trimble, communications manager at the American Hiking Society. “[It] can range from a short walk in an urban nature park or preserve to a full day trip into a wilderness environment.”

That brings us to important fact No. 2: You don’t have to drive hours to get there. Heck, those in major cities can technically consider an adventurous walk in the park a day hike. Still, most looking to day-hike want to escape the city and immerse themselves in nature. And the good news is: You can, even if you don’t have a car. That’s what’s known as a transfer hike. It’s basically a subsection of the day-hike category, and it simply means you hop on public transportation, like a train, to get to and from the trailhead. Many trails even start and end in close proximity to a train stop, meaning once you hop off you’re ready to go.

Regardless, day hiking is not backpacking, which is heading out for one or more nights carrying everything you need on your back and is generally not recommended for beginner hikers. Can you work your way up to it? Absolutely. But it’s all about baby steps, and for those who are just starting to hit the trails, day hikes are the safest (and easiest) way to start.

Do I Need to Buy a Ton of Gear?

Or in other words, "How much dough do I have to drop?" The answer is that day hiking really doesn’t require that much equipment because, again, you won’t be sleeping overnight. Still, that doesn’t mean you should head outdoors all willy-nilly. Hiking in some areas can be a dangerous activity for those who aren’t prepared, and you never want to find yourself in a situation that puts you in danger or requires emergency assistance.

Trimble says there are 10 essentials you shouldn’t leave home without, but before you freak over a double-digit number, take a deep breath; most people already own the majority of the items on the list. “People often think they need to buy specialty gear in order to be prepared for a hike, but that’s not always the case,” says Trimble. “For example, people can use a standard school backpack instead of purchasing a pack specifically for hiking. Specialized gear is often more comfortable and better tailored for a long day hike, but by no means is it required to get out on the trail.”

Still, if you’re looking at that list and thinking there’s no way you’re going to drop cash on all of the above (at least not at the same time), Lindsay McIntosh-Tolle, an REI Outdoor School instructor, says you should never hike without a headlamp or flashlight with fresh batteries, extra clothing (dress in layers), a printed trail map, extra water and food (even if it’s just a granola bar or beef jerky), and a first aid kit (you can get small ones like this specifically made for day trips).

Trimble also emphasizes the importance of appropriate footwear. “The choice of shoes can make or break the entire experience,” he says. “New people out on the trail should find a shoe that has a supportive and protective sole that also has some traction. Again, beginners don’t need to spend hundreds of dollars on hiking shoes or boots for their first trips—a pair of cross-trainers that have some tread are often sufficient for easy, well-maintained trails—but high-tech hiking boots are great for steeper and more technical terrain.”

If you haven’t owned a pair of hiking boots before, it’s tough to know what to get. Other than asking the sales clerk at a specialty outdoor store for pointers, Trimble says to focus on the fit. “If shoes are too small and tight, hikers will be especially uncomfortable when hiking downhill because their toes will hit the end of the toe box,” he explains. “If [they’re] too loose, they won’t provide a good sense of firm footing and problems with blisters will arise.” He adds that it’s best to err on the side of having a shoe that’s a bit larger rather than too small, as people’s feet swell after extended amounts of time upright. The best time to get the closest fit? After noon, after spending the morning walking around, so you have an idea of how much your feet swell.

Oh, and speaking of sales clerks, generally the best time of year to hit sales is late spring and mid- to late-summer, says McIntosh-Tolle. But don't just look for a bargain when it comes to outdoor gear. “If a piece of gear doesn’t meet my needs, I’m then tempted to buy more gear to compensate for the shortcomings,” Trimble says. “I’ve found that [buying] one piece that’s more expensive but serves my needs well is often cheaper in the long run than repeatedly buying bargain deals that only partially meet my needs.”

What About When I Take On Tougher Trails?

It’s true: More advanced trails tend to call for more gear. It’s not that you have to bring it, but doing so makes the entire experience more enjoyable and, honestly, safer. The first thing you’ll need to upgrade is, again, those shoes. For the majority of on-trail day hiking, you can get away with a good pair of trail-running shoes, says Trimble. “Trail-runners are normally more comfortable and weigh less; they are often light, durable, breathable, and have traction designed specifically for trails.” Once you get to chunkier, techier stuff, it'll be best to upgrade to boots for ankle support. We love Merrell Siren Sport Q2 Mid Waterproof ($130, merrell.com).

Consider tech-fabric clothing for those full-day adventures and avoid cotton. “[Cotton] takes a long time to dry when it gets wet from sweat or precipitation, and it doesn’t retain heat well when wet,” Trimble notes. McIntosh-Tolle says a hydration system with a water bladder and tube—like a Camelbak or Osprey—is a smart upgrade from water bottles, as are trekking poles for those who need added stability on steeper trails. (They also help relieve stress on your knees and other joints.)

As you move to more difficult terrain or onto trails that take you farther from an urban environment, McIntosh-Tolle says it’s important you’re educated in hiker safety, including navigational and first-aid skills. If yours aren’t up to snuff, places like REI offer a wide variety of classes in locations across the country.

And don’t forget to chat up employees at your local outdoor retailer. Odds are, if they work at the store, they’re knowledgable about the area. Since many trails don’t make it into apps, they may hit you with some secret knowledge that only locals or the most dedicated know about.

As for trail conditions, that’s a trickier topic. “Some of the apps have trail conditions reports, but it’s hit and miss on how often those get updated,” says Trimble. More popular parks may have condition updates on their website, but if not, it’s usually a guessing game. Your safest bet as a beginner: Avoid less popular trails after heavy rain, as they may not be maintained well and the trail itself could be flooded or washed out. And always have a couple trails in the area marked as a backup plan so your day doesn’t totally go to waste, suggests McIntosh-Tolle.

What Do I Do Once I’m Out There?

First, look at all the factors when choosing your hike—not just mileage, as it’s not the only indicator of difficulty, says McIntosh-Tolle. Elevation changes will also alert you to how steep the trail is. Trust us, a four-mile hike with little-to-no elevation change feels a heck of a lot different from one with a drastic change.

Then, once you’re out there, start slow. “People have a tendency to start too fast [because] they are excited and energized to be out on the trail,” says Trimble. Just like other activities, pacing becomes easier with experience, but starting out slower than you think you need to go will help you conserve energy.

Melissa Arnot, the first American woman to successfully summit and descend Mount Everest without supplemental oxygen and an Eddie Bauer mountain guide, agrees, adding that it’s smart to take frequent breaks to keep your pace in check. “I usually start out pretty slow to warm up, and hike for an hour and then take a 10- to 15-minute break, repeating that until I reach my [goal],” she says. “It tends to make even really long days feel manageable.”

While you’re moving, pay attention to how you feel, especially in your feet. Is there a lot of rubbing going on? Do you feel blisters forming? If so, take the time right then and there to apply moleskin (it’s usually in a hiking-specific first-aid kit, or you can buy separately). “It’s easy to say I’ll take my shoes off at the next snack break or when I find a great rock or stump to sit on, but it doesn’t take [long] for a blister to form and cause more pain for the remainder of the hike,” Trimble says.

And whatever you do, fuel up. It’s important to eat snacks and drink water in regular intervals to maintain your energy. It’s best to take in something every 30 to 45 minutes after an hour of activity, so if you’re the forgetful type, set a timer as a reminder. It’s easy to lose your appetite on more strenuous hikes, Trimble says, but it’s important to stay hydrated and fueled.

What’s This "Trail Etiquette" Everyone Talks About?

Basically, it’s a how-to for not being a total jerk to Mother Nature or other trail users. The biggest rule to follow: Leave No Trace. It’s a set of seven principles that provide clear guidelines for protecting our natural spaces when we visit them, says McIntosh-Tolle. Essentially, it means don’t leave anything on the trails that you brought with you. No garbage, granola-bar wrappers (even the tiny section you rip off to open the snack), used toilet paper—nothing.

Otherwise, honor the flow of trail traffic. If you're on a trail that's shared with both horses and cyclists, everyone yields to horses, but cyclists yield to hikers unless marked otherwise. Uphill hikers tend to have the right of way too, so if you’re heading down, you’ll want to shift to the side and wait for them to pass. And while it sounds like a good idea to bring your pup along, be sure to see if it’s allowed first. If it is, great, but don’t let them run wild and free. “Always keep your dog close,” says McIntosh-Tolle. “You may know your dog is sweet and gentle, but other hikers don’t.” And don’t forget to pack your poop bags, as it’s common courtesy to clean up any waste from them too.

Finally, if you’re a big music person and just can’t get on board with the birds being your soundtrack, Arnot says it’s best to have only one earphone in so you can hear other trail users around you. Other than that, happy trails to you.

]]>https://greatist.com/fitness/hiking-day-hike-tips-for-beginners?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--21 Seafood Recipes That Take 20 Minutes or Lesshttp://feedproxy.google.com/~r/greatist/~3/32F_Cu2EzEI/seafood-recipes-that-take-20-minutes-or-less
Greatist
21 Seafood Recipes That Take 20 Minutes or Less21 Seafood Recipes That Take 20 Minutes or LessWed, 02 Aug 2017 06:00:00 -0400Anisha Jhaveri12763 at https://greatist.com/With poke joints popping up everywhere and the sushi craze showing no sign of dying down, it shouldn't be a surprise we love a good seafood meal. What is surprising, though, is Americans aren’t eating the recommended amount of seafood: The USDA recommends two servings (or 8 ounces) of seafood per week, but the last count revealed most people are clocking in at an average of 2.7 ounces.

OK, fine, we'll eat more poke bowls. Fish comes with so many more unique health benefits than just protein, including heart-healthy omega-3 fatty acids, vitamin D for bone health, and vitamin B6 for better immune function. By eating just 2.7 ounces of it per week, we’re not getting all that good stuff. Let’s change that by putting these 21 seafood recipes in the rotation. They take only 20 minutes or less, making Mission: Eat More Fish that much more likely to succeed.

Appetizers and Soups

Get your next meal started on a zesty, colorful note with this vibrant appetizer, where sweet mango, creamy avocado, herby cilantro, and fresh lime are paired with shrimp. Flavors like that are sure to wake up any palate.

Ready in just 20 minutes (without any butter in sight), this isn’t your regular chowder, but it still has all the hearty, creamy flavor of the traditionally rich soup, thanks to a blend of potatoes, flour, and milk. The best part is there’s no rule on which type of seafood to use—just choose your favorite.

Seafood and wine are a match made in heaven, so it only makes sense that a good splash of sauvignon blanc (or any dry white, really) would take this stew over the top. Plus, unlike most stews, this one doesn’t need to simmer for ages—20 minutes, and it’s on the table.

Bread. Seafood. Cheese. Does it get much better than that? Actually, it can—from searing the shrimp to toasting the bread to mixing up the spread, this appetizer takes just 15 minutes from start to finish.

A nondairy alternative to chowder, this soup brings in Thai ingredients such as coconut milk, fish sauce, and cilantro to make sure no flavor or texture gets lost. It may not be exactly what you’d find in Bangkok, but it’s perfect for anyone who can’t find items such as lemongrass or curry paste at the store.

This is one time being crabby isn’t a bad thing. A dash of herbs, a sprinkle of breadcrumbs, and some tasty binding agents elevate the imitation meat for a more affordable, easier, and healthier version of traditional crab cakes.

Salads and Sandwiches

The dressing in this salad doubles as the marinade for the shrimp, keeping the ingredient list and the prep time short. What’s more, it contains so many simple but strong flavors (Dijon mustard, white wine vinegar, honey), the shrimp needs to soak in it for only 15 minutes to absorb all that sweet and zesty deliciousness.

Cooking the mahi-mahi is the most labor-intensive part of this sandwich (if you call 8 minutes of pan-searing hard work). The rest of it is a simple assembly job. As a bonus, the 20-minute timeframe even includes baking the sweet potato “fries."

This speedy recipe lightens up classic tuna salad by swapping out some of the mayo for Greek yogurt and adding red grapes for a refreshing, slightly sweet crunch. It’s perfectly filling but also light and quick on those days you don’t have more than 15 minutes to throw a meal together.

This tuna salad is a step-up from the deli counter variety, thanks to a generous serving of baby spinach plus tomato for extra fiber. Greek yogurt and mozzarella cheese (in place of mayo) add more protein while creating the all-important rich and creamy texture.

With seared shrimp, creamy avocado, and salty feta, the filling for these sandwiches holds up well to the thick flatbread used here, but we’re guessing it works equally well in a wrap, nestled into pita pockets, or even on top of a bed of greens. However you choose to eat it, one thing’s for sure—all the protein and healthy fat packed into the mix will leave you super satisfied.

Main Meals

Paella is usually a pretty elaborate dish requiring a fancy pan, tons of components, and a lot of cooking time. Not this one! Using just 10 ingredients and 20 minutes (not to mention a regular frying pan), it doesn’t skimp on the seafood or the saffron-kissed broth, but it dramatically slashes the amount of effort required to bring it together.

We’ve never met a shrimp fried rice we didn’t like, but this homemade version, using quick-cooking rice, low-sodium soy sauce, and much less oil than the take-out kind, is fast and tasty enough to make it into the regular dinner rotation. You can even go a step further on healthifying it by using fiber-rich brown rice instead of white.

With high concentrations of inflammation-reducing fatty acids, sardines are incredibly healthy. But let’s be honest—they aren’t known for being particularly exciting to eat. This recipe makes it easy to enjoy them by tossing them with one food almost everyone likes: pasta. It’s a simple but incredibly smart move.

By swapping in quinoa for tortillas, this take on fish tacos makes the dish not only gluten-free but also much more free-form, so the amount of filling isn’t limited to how much the wrap can hold. Pile it on: From seafood and avocado to black beans and cabbage, all the ingredients are pretty darn healthy for you.

We love meals that come together in a single pan, like this super-easy, 15-minute fish and veggie dish. While you wait for the oven to do its thing, whip up the optional (and, might we add, very simple) avocado-basil sauce to drizzle on top for some extra flavor and healthy fat. You won’t regret it.

Can’t decide between Thai or Indian for dinner? This curry lets you have both. With red curry paste lending a distinctive Thai taste, but cumin, turmeric, and curry powder bringing in some Indian touches, it’s a perfect fusion of flavors and a fun way to enjoy shrimp.

Most glazes are sweet, but this one minimizes added sugar and goes for savory flavors such as soy, miso paste, and sesame oil. Not only does the combo work great on the salmon, but the dish also comes together in just 10 minutes—that’s enough time to prep some quick-cooking rice or quinoa and roasted veggies, to make this a full meal.

]]>https://greatist.com/eat/seafood-recipes-that-take-20-minutes-or-less?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Here's How to Read a Nutritional Label (and It Doesn't Start With Calories)http://feedproxy.google.com/~r/greatist/~3/rsFO0wEwlY4/nutrition-facts-best-way-to-read-the-label
Greatist
Here's How to Read a Nutritional Label (and It Doesn't Start With Calories)Here's How to Read a Nutritional Label (and It Doesn't Start With Calories)Tue, 01 Aug 2017 09:51:29 -0400Marygrace Taylor12701 at https://greatist.com/We know we're supposed to stock our fridge with healthy, whole foods; meal-prep on Sundays; and never, ever fall victim to the vending machine. But real talk? Sometimes, all we have the energy for is opening up a packaged meal or snack.

And that's OK, if you do a little reading first. By now you probably know it’s smart to check out the nutrition facts when you pick up a packaged food. But it’s not necessarily the first thing you should be looking at.

Wait, what? Yep, before you search for the protein, fiber, sugar, fat, and calories, zero in on the ingredients list. Think of it as the eyes that help you see what's in the package before you even open it. Here are four important things you’ll learn from that (ideally short) list—and why it’s smart to read it in addition to the nutrition facts.

1. You’ll see what your food is *really* made of.

A pretty picture (fruit) or a wholesome description (made with whole grains!) on the front of the package might suggest one thing, but the ingredients list is where you’ll get the real story.

Not only will it tell you what a food is made of, but it can also give you clues as to how much of a certain ingredient is in a food. “Ingredients are listed by weight, with the first three to five ingredients typically making up 80 percent of the product,” says Ali Miller, R.D., author of Naturally Nourished: Food-As-Medicine for Optimal Health.

If you spot clean, minimally processed ingredients—whole foods such as fruit or nuts—near the top, you can feel good knowing those ingredients make up the bulk of the food. But the opposite is also true. If the first few ingredients on the list are things such as sugar or refined flour, then you’re eating mostly, well, sugar and refined flour. In fact, the ingredients list is a much better indicator of how much added sugar is in whatever you're eating, since the grams listed under nutrition facts include all sugar, including the kind that naturally occurs in fruit, vegetables, and dairy.

From Our Partner: RXBARs have always contained 100 percent whole-food ingredients. The brand knows you care about what you're putting in your body, so it puts the main ingredients (egg whites, dates, nuts) front and center on the wrapper. Read the back, and you'll see each protein bar is also filled with delicious, real foods such as fruit, cacao, and coconut.

2. You’ll think outside the calorie box (for once!).

The nutrition label is a quick way to help you rate a food on a pass/fail basis. If it meets your needs for things such as calories, protein, fiber, or fat grams, it passes. But it doesn’t tell you whether your food is actually an A+, a C, or a D-.

Just because a food has a certain number of calories or macronutrient grams doesn’t automatically mean it’ll give you the most nutritional bang for your buck, explains registered dietitian Jess Cording. “A slice of white bread and a slice of sprouted grain both deliver around 100 calories," she says. "But the white bread is made with refined grains that will cause your blood sugar to quickly spike and crash, while the sprouted brain is made with whole grains that offer nutrients such as fiber and B vitamins,” she says.

From Our Partner: RXBARs are the perfect on-the-go snack because they're packed with 12 grams of protein (from egg whites, no less) but contain no added sugar (dates provide all the natural sweetness you need). Translation: They keep you full and satisfied for hours, with no sugar crash.

Partner

Get 25% Off RXBARs

Try the whole-food protein bars for yourself. RXBAR is giving Greatist readers 25 percent off a 12-bar variety back that includes some of its best flavors—chocolate sea salt, peanut butter, and mixed berry, for starters—plus free shipping.

3. You’ll identify the ingredients you want to avoid ASAP.

If there’s something specific you’re looking to steer clear of, scanning the ingredients list is the best—and sometimes the only—way to do it. Sure, there are label certifications that can tell you whether a food is gluten-free or made without GMOs. And while those are important, you can’t rely on verifications for every single ingredient. After all, there’s no third-party certification guaranteeing a food is free of strawberries or cilantro.

Checking the ingredients can help you avoid the ones you dislike or have an intolerance to. But it’s also important for avoiding ones that are straight-up dangerous, like trans fats. For now, foods can contain up to 0.5 grams trans fats per serving and still list 0 grams per serving on the nutrition panel. (Starting in 2018, manufacturers will no longer be allowed to add trans fats to packaged foods.) For now, the only way to tell for sure whether your food is truly trans fat-free is to check the ingredients list for hydrogenated or partially hydrogenated oils, Cording says.

From Our Partner: RXBAR keeps things simple. Its protein bars are naturally gluten-free, dairy-free, and soy-free, because they're pretty much just egg whites, dates, and nuts. The extras RXBAR does add are there for a reason: Cocoa and cacao add a punch of chocolaty flavor without added sugar or dairy, real fruit provides flavor and texture, and spices such as ginger and cinnamon bring out the unique taste of each bar.

4. You’ll know if the food is minimally processed.

News flash: The term natural isn’t regulated. So if you’re looking for a packaged food made with ingredients that legit come from nature, the ingredients list is where you go. Spot a bunch of unrecognizable, hard-to-pronounce ingredients? That can be a sign the food in question is highly processed (we're looking at you, monosodium glutamate and butylated hydroxyanisole). See a list of real foods you could actually buy yourself? Now you’ve got something with ingredients that are much closer to their natural state, Miller says.

Of course, this isn't a hard-and-fast rule. Some ingredients that sound chemical-y—such as ascorbic acid (which is really just a fancy name for vitamin C)— are perfectly safe, so it's important to do your research.

From Our Partner: Here's what you won't see on an RXBAR label: artificial colors and flavors, preservatives, and fillers. Here's what you will see: actual foods you recognize and love, such as almonds, cashews, raspberries, blueberries, pecans, and coconut.

The Bottom Line

Nutrition panels are chock-full of good information, and they can help you track your calories and macronutrients. But they're only part of the whole picture. Next time you’re thinking about buying a packaged food, make the ingredients list your first stop. Once you’re sure it meets your standards, you can start thinking about the numbers.

]]>https://greatist.com/eat/nutrition-facts-best-way-to-read-the-label?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--8 Totally Out-of-the-Box Ways to Treat Sore Muscleshttp://feedproxy.google.com/~r/greatist/~3/V47LyRpGqfs/sore-muscles-unique-ways-to-treat-the-pain
Greatist
8 Totally Out-of-the-Box Ways to Treat Sore Muscles8 Totally Out-of-the-Box Ways to Treat Sore MusclesTue, 01 Aug 2017 08:00:00 -0400Shaun Dreisbach12788 at https://greatist.com/There’s a reason I’ve been going to the same trainer for more than a decade (shout out to Peter!): He kicks my a$$ — in a good way. Like most people, I never push myself as hard when I strength train on my own, and his workouts leave me with the kind of day-after soreness that makes me feel strong, accomplished, and Wonder Womanish. But it’s still soreness. And who wants to hobble around for days until the DOMS (delayed onset muscle soreness) subsides or resort to popping Advil like Skittles? Not me. And I bet not you either. (Plus, there’s some new evidence that non-steroidal anti-inflammatory drugs, or NSAIDs, may do more harm than good for post-workout pain anyway.) So here are eight creative ways to fast-track your recovery—none of which involve Epsom salts or ice baths. You know, so you can get right back in the gym and do it all over again.

2. Eat something garlicky.

Yep, garlic. Studies show it’s pretty powerful at reducing muscle fatigue—especially when you crush the cloves. Smashing the garlic’s cell walls creates a compound called allicin, which also dials down inflammation. Add it to a post-workout meal with protein and carbs (like a stir-fry) to help muscles bounce back quicker.

4. Roll, don’t stretch.

It’s no secret we’re fans of foam rolling. We’ve talked about the benefits a lot, and it’s far better at reducing soreness than limbering exercises because it allows you to really isolate the muscle and zero in on a specific area. Stretching just can’t do that. But here’s the thing: The way most of us do it is wrong, according to Morey J. Kolber, doctor of physical therapy and an expert who studies the most effective foam-rolling techniques. We tend to roll from one end of the muscle to the other, when we should actually be breaking it up. For larger muscle groups, such as your quads and hamstrings, try divvying it into three smaller sections and rolling each for one minute. Smaller muscles such as your triceps or calves can be done in two sections.

And slow your roll too. Going fast to get it over with won’t give you the same benefit. Roller just not cutting it? For more personalized relief, try the new Soothe app, which is like Uber for massage. You can have a top-rated therapist show up right at your door in as quickly as an hour starting at just $99.

5. Sip on tart cherry juice.

You’ve probably heard about this trendy recovery drink, and its hype is well deserved: A growing body of research suggests consuming tart Montmorency cherries—in juice or whole fruit form—aids in exercise recovery. A recent study tested the fruit’s effects on pro athletes and found that participants who drank one ounce of tart cherry juice cut with a little water (it is tart), twice per day for several days after a tough training session, reported significantly less soreness compared to a placebo group. A handful of other papers published around the same time found similar results. Not a cherry fan? Watermelon juice has also been shown to help fatigued muscles bounce back faster. Blend fresh watermelon with some ice for a refreshing post-workout slushie.

7. Walk your dog.

As tempting as it is to stay parked on the couch when you’re sore, experts insist that getting out for an easy 20- to 30-minute walk is a better bet. We’re talking an effort level of 2 or 3 on a scale of 1 to 10 (1 being no harder than, say, breathing). The reason? Part of the pain you feel is caused by metabolic waste that’s still hanging out in your muscles, and light exercise will boost circulation and help flush it out faster than totally taking the day off, says Pete McCall, an exercise physiologist and personal trainer based in San Diego.

8. Dust cinnamon on your morning oatmeal.

Think of it as nature’s ibuprofen. Cinnamon has been shown to have analgesic effects on stiff, achy muscles. And it doesn’t take much either: A study in the International Journal of Preventive Medicine found that consuming about a teaspoon of the stuff was enough to get the benefits—the perfect amount to sprinkle on your oatmeal or in your coffee.

]]>https://greatist.com/fitness/sore-muscles-unique-ways-to-treat-the-pain?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Frozen Mojito Pops That Give Frosé a Run for Its Moneyhttp://feedproxy.google.com/~r/greatist/~3/v2koIMeSdn8/mojito-recipe-to-make-into-ice-pops
Greatist
Frozen Mojito Pops That Give Frosé a Run for Its MoneyFrozen Mojito Pops That Give Frosé a Run for Its MoneyTue, 01 Aug 2017 07:00:00 -0400Jamie Webber12791 at https://greatist.com/If Jell-o shots were the college you, these alcoholic ice pops are the #adulting you. Class things up by starting with a classic mojito recipe, swap in a few things to get it to healthyish status, pour the mixture into ice pop molds, and freeze.

We love cooling off with one these after a long day at the beach as a pre-happy hour treat. Or, when we want to go back to college us, we add them right into a cocktail (they're like a floater and an ice cube in one!). If you don't have ice pop molds on hand but want to make these ASAP, you can use an ice cube tray so they're ready for cocktail time.

Step 1:​

Bring 2 cups water and 1/2 cup coconut sugar to a boil. Remove from heat then add in 15-20 whole mint leaves to the water. Give it a good stir and let steep for 20-30 minutes, until water is cool.

Step 2:

Transfer sugar water and mint to a bowl (we used one with a spout so it's easier to pour, but you can also use a blender) and then add juice from 2 limes and 1/4 cup light or dark rum. Stir well.

Step 3:

Fill each mold with the liquid until they are completely full, keeping the mint leaves back with a spoon to avoid a mess. Once molds are filled, add 1-2 mint leaves to each one.

Step 4:

Pop the bottoms onto the molds to seal them and set in the freezer for at least 3 hours (overnight is preferable).

Mint Mojito Ice Pops

DIRECTIONS
1. Bring 2 cups water and 1/2 cup coconut sugar to a boil. Remove from heat then add in 15-20 whole mint leaves to the water. Stir and let steep for 20-30 minutes, until water is cool.

2. Transfer sugar water and mint to a bowl with a spout, then add juice from 2 limes and 1/4 cup rum. Stir well.

3. Fill each mold with the liquid until they are completely full, keeping the mint leaves back with a spoon. Once molds are filled, add 1-2 mint leaves to each one.

4. Seal the molds and set in the freezer for at least 3 hours or overnight.

5. Enjoy as an ice pop or add to a cocktail.

]]>https://greatist.com/eat/mojito-recipe-to-make-into-ice-pops?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--3 Reasons That Quarter-Life Crisis You're Having Right Now Is Good for Youhttp://feedproxy.google.com/~r/greatist/~3/flq4WoW1tFw/quarter-life-crisis-reasons-its-good-for-you
Greatist
3 Reasons That Quarter-Life Crisis You're Having Right Now Is Good for You3 Reasons That Quarter-Life Crisis You're Having Right Now Is Good for YouTue, 01 Aug 2017 06:00:00 -0400Susie Moore12781 at https://greatist.com/Being divorced at 23 is not very aspirational. Nor is it common. A decade ago, I was the only one in my peer group at that age with a failed marriage. But now, with the gift of hindsight, I can see that what felt like an unbearable experience was one of the greatest turning points of my life.

If you're in the middle of a crisis or feel a deep sense of discontent, you can take some solace in the fact that something good is very likely on the way. Here’s why.

1. Contrast is useful.

A breakup. A fallout with a friend. Getting fired. What do these things show us? What we truly want. A bad relationship sparks our desire for a healthy, loving, constructive one. A fight or confrontation with a friend or colleague allows us to value peace in our day-to-day lives. Losing a job gives us an opportunity to consider what it is that will make us happy at the next stage in our career. Contrast inspires new, fresh exploration and desires.

2. Crisis demands evolution.

A few years ago my friend Di was hospitalized for exhaustion. No one was surprised (except her). She’d been traveling the world nonstop, opening new stores for the retail chain she worked for.

Often, the universe will do for us what we will not do for ourselves. An unexpected illness will halt our workaholism. We’ll get laid off a job that’s been chipping away at our soul for years. An argument with a roommate might fuel our confidence to live alone or even move to a new city. A crisis is often the cornerstone of anyone going to the next level in their lives.

In crisis, we are forced to pause. To reflect. To make a choice. Painful as it is, the story always ends with a fuller version of you. Nobody shrinks to new heights. We expand through struggle, because nothing good happens within our comfort zone.

3. You build resilience.

No one is excited to improve their resilience through suffering. I’m not in line for my next traumatic life experience to build my inner strength. But nobody escapes life without hard moments. And allowing that suffering to develop our inner strength and compassion is entirely up to us.

As Sheryl Sandberg says in her bestselling book Option B, "You are not born with a fixed amount of resilience. Like a muscle, you can build it up, draw on it when you need it. In that process, you will figure out who you really are—and you just might become the very best version of yourself."

There’s nothing like a crisis to make us evaluate our lives. Spiritually speaking, suffering is our greatest teacher. Ask yourself, “What can I learn from this? What is this revealing to me?” And in your toughest moments of pain, “How can I see this situation differently?”

The fortune within the misfortune may arise sooner than you think.

Susie Moore is Greatist's life coach columnist and a confidence coach in New York City. Sign up for free weekly wellness tips on her website and check back every Tuesday for her latest No Regrets column!

]]>https://greatist.com/live/quarter-life-crisis-reasons-its-good-for-you?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Salads Are a Liehttp://feedproxy.google.com/~r/greatist/~3/RInNPLynOlY/salads-are-lie
Greatist
Salads Are a LieSalads Are a LieMon, 31 Jul 2017 18:55:11 -0400Derek Flanzraich12789 at https://greatist.com/
When you think of "eating healthy," chances are the first thing you think of is a salad.

But you're forgetting salads suck.

Why? First, they're tasteless.

And except for that brief moment of kale hysteria in 2016, most people don't really like greens such as arugula, escarole, romaine, and spinach.

Some may say they taste "slightly tangy" with "mellow bitterness" and a "peppery-sharp spiciness." I say they're bitter and often taste like dirt.

And the standard veggies that get added on top are the same you'll find in every other thing you eat. Lettuce, tomatoes, onions, and cucumbers (well, pickles) are literally the default toppings for a freakin' burger.

Oh, and if you're not getting a salad from somewhere that's focused on fresh ingredients, it's probably premixed, from a bag, and almost certainly nasty. (We can all agree there's no way Subway has good salads, right?)

Second, they're bad for the environment.

Lettuce is often cited as the No. 1 source of vegetable food waste in the U.S. (and on an even unhappier note, the CDC says leafy, raw vegetables lead to an awful lot of food poisoning).

Third, they need "unhealthy" toppings to taste better.

Anyone who sells you a plain salad knows you'll hate it. Even you know that when you're ordering it.

I hate this. It fools people who want to make a good choice into making a worse choice.

Fourth, they then get dressing on top.

This one's bad. Salad dressing often has more calories than the rest of the salad itself!

For example, a lot of people order a Caesar salad as a healthier option, but they shouldn't. It comes with cheese and croutons by default, and the dressing is a BEAST that's loaded with calories. Dressings are typically oil-based, but there's often cream added too—think of ranch, blue cheese, and (yup) Caesar. And two tablespoons can end up meaning more than 150 calories per salad.

Oh, and LOL to two tablespoons.

(One of my all-time favorite healthy-eating tips is what I call The Fun Fork Dip, where you ask for dressing on the side and then just dip your fork into the dressing as you eat the salad.)

Fifth, salads leave you hungry and frustrated—the exact opposite of how eating healthy should make you feel.

Let's say you just ate a salad. OK, it tasted a liiittle bit like dirt, but you were "good" and didn't add on tons of toppings and went light on the dressing. You're feeling awesome.

Then two hours later you're hungry again. The reason? Lettuces such as iceberg, romaine, and butterhead are almost all water (95-97 percent). The Washington Post once called lettuce nothing but "a vehicle to transport refrigerated water from farm to table." All those standard veggies we talked about? They're basically nutritionally and calorically zippo. Salads just end up being terrifically unfilling.

This is the opposite way of eating healthy in a sustainable way. You meant well, I know! But you can absolutely eat healthy and be satisfied... just probably not by eating salad.

Take bowls, for example. Now that's the stuff! It's not a new name for salads—just the opposite: It's a clever way to trick people who think they want salad into eating something that's actually good for them. Bowls feature awesome things such as healthy grains (quinoa, brown rice, wild rice), pulses (lentils, chickpeas, black beans), and protein (chicken, steak, even an egg on top for breakfast). There's often salad in there too, but it's the sidekick, not the hero.

Look, some people say they like salads and actually mean it. Truly fresh vegetables can make nearly any dish great. Olive oil and vinegar as dressing isn't sexy, but it's an underrated combo. Salads can definitely be good for you, of course. If you know what's up.

But if you don't like salad, eating it "to be healthy" is a mistake. Don't be misled by all the women laughing alone with salad. They don't laugh for long.

(For what it's worth, I wrote this while eating a salad. Except it had quinoa. And chicken. And sweet potatoes. And a fork to dip into the spicy cashew dressing. It wasn't bad.)

]]>https://greatist.com/eat/salads-are-lie?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--How an Instagram Account (of All Things) Is Helping Women Who've Miscarriedhttp://feedproxy.google.com/~r/greatist/~3/Z4hV0Wua2WQ/i-had-miscarriage-instagram-account
Greatist
How an Instagram Account (of All Things) Is Helping Women Who've MiscarriedHow an Instagram Account (of All Things) Is Helping Women Who've MiscarriedMon, 31 Jul 2017 16:03:57 -0400Caroline Olney12790 at https://greatist.com/One in 10 pregnancies ends in miscarriage. But even though it's a relatively common occurrence—and a traumatic one—it's rarely talked about. Because of that, women often feel shame, guilt, and isolation after losing their babies.

Psychologist Jessica Zucker, who went through a miscarriage herself, is trying to open up the conversation. Her Instagram account, @IHadaMiscarriage, provides women with a space where they can share stories about their experiences. The goal, Zucker told Self, is to create a community of support that'll help women feel less alone as they go through the recovery process.

Judging from the outpouring of support, gratitude, and personal stories in the comments on Zucker's posts, it's working. Clearly this kind of community is something we've needed for a long time, and we hope more women find it when they need it most.

]]>https://greatist.com/live/i-had-miscarriage-instagram-account?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--Does More Sweat Mean a Better Workout?http://feedproxy.google.com/~r/greatist/~3/AiCpIxNDcsM/sweat-does-it-mean-a-more-intense-workout
Greatist
Does More Sweat Mean a Better Workout?Does More Sweat Mean a Better Workout?Mon, 31 Jul 2017 13:34:36 -0400Robert J. Davis, Ph.D.12755 at https://greatist.com/The sweatiest workouts can feel like the hardest workouts. Surely walking out of a hot yoga class or a steamy Spin session completely drenched means you got a good workout, right? Well, not exactly. How much you sweat doesn't necessarily correlate with how intense your workout is or how many calories you burn. Here's the deal.

Why Do We Sweat?

When your body temperature rises, your eccrine glands secrete sweat, and the evaporation of moisture from your skin helps you cool down. (Of course, sweating can occur for other reasons, such as stress or fear. Awkward first date? That type of sweat comes from the apocrine glands, which are located mainly in the underarm and groin.)

How much we sweat during exercise is due to a number of factors, including gender (men tend to sweat more than women) and age (younger people sweat more than older people), as well as genetics, temperature, and humidity. Weight plays a role as well: Larger people tend to sweat more because their bodies generate more heat.

Another contributor is fitness level. Surprisingly, fit people tend to sweat more than those who are less fit. Research suggests that as your fitness level improves, your body’s heat-regulating system kicks in sooner, cooling you down faster and allowing you to work harder, which translates to a lot more sweat.

And don’t be misled by the loss of a few pounds after a super sweaty workout. This is simply water weight you gain back when you rehydrate and doesn't necessarily mean you’ve burned lots of calories.

On the flip side, don’t assume a low-sweat workout means you aren’t working hard enough or burning enough calories. It could be that your sweat is evaporating quickly, because you’re exercising in air-conditioning, near a fan, or outdoors on a windy day. Or maybe you just don't sweat much in general.

How to Stay Dry

Wearing clothing made of synthetic fabrics such as polyester or Lycra can help you feel less sweaty. These pull (or wick) sweat from your skin to the outer layers of the clothes, where the moisture evaporates. Cotton, on the other hand, absorbs moisture but doesn’t promote evaporation. As a result, your shirt or other clothing can feel soaked and heavy during and after a workout. Ick.

A drawback of polyester is that it tends to stink more than cotton after exercise. In one study, researchers collected the sweaty shirts of 26 subjects after an hour of intensive spinning. The next day, trained sniffers determined the polyester shirts smelled worse than the cotton ones. (It’s unclear who exactly agreed to do this job or why.) Micrococci, a type of bacteria that break down sweat and cause unpleasant odor, grew only on the polyester garments. That’s important because sweat itself is generally odor free; it’s the combination of sweat and certain bacteria that literally raises a stink.

You can find odor-resistant synthetic fabrics, which are treated with various antibacterial compounds. Among the most prevalent are silver (like Lululemon's Silverscent technology) and gold (like Rhone's Goldfusion technology), typically applied in tiny amounts known as nanoparticles. But some research suggests silver-treated clothing may not work as well to reduce bacteria and odor. What’s more, a significant amount of the silver (or gold) may come out in the wash, reducing the effectiveness of the garments and potentially harming the environment.

The Bottom Line

Unfortunately for hot yogis and tropical climate dwellers, sweat is not a sign of intensity. Perspiration rate is personal and highly affected by other factors such as fitness level, heat, humidity, weight, and even age and gender. No matter how much you sweat, be sure to drink enough H20 to replace the water you lose.

]]>https://greatist.com/fitness/sweat-does-it-mean-a-more-intense-workout?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--7 Sweet and Savory Coconut Recipes That Taste Like a Vacation in Your Mouthhttp://feedproxy.google.com/~r/greatist/~3/LP_ypG-zht4/coconut-recipes-that-taste-like-a-vacation
Greatist
7 Sweet and Savory Coconut Recipes That Taste Like a Vacation in Your Mouth7 Sweet and Savory Coconut Recipes That Taste Like a Vacation in Your MouthMon, 31 Jul 2017 13:24:19 -0400Madison Flager12764 at https://greatist.com/As much as we hate to admit it, the end of summer is sneaking up on us. The longest day of the year has passed, and the temperatures are starting to relax a little (OK, that part isn’t so bad). But there’s no reason you can’t make it feel like beach season all year long.

While you may not be lounging poolside much longer, you can whip up one of these coconut recipes and feel like you’re under a tiki hut. Grab a can of coconut milk and some shredded flakes and go nuts (pun definitely intended).

Coconut cream pies are usually full of cream, sugar, and butter, but you can make one that’s a little better for you by using coconut milk, coconut sugar, and vanilla for the filling, and making your own crust with nuts and oats. And no, you won't be skimping on flavor.

Skip the $11 juice bar smoothie bowls and make one at home instead. Just blend almond milk, Greek yogurt, a banana, coconut extract, and ice, then top with your favorite goodies, such as dark chocolate pieces, coconut flakes, fruit, or granola.

Honestly, who doesn’t love coconut shrimp? This version is definitely healthier than takeout and so easy to make. Dip shrimp in eggs; then in a panko-coconut mix; and finally in a bowl of paprika, garlic powder, pepper, and flour. Bake for 10 minutes and serve over a salad or with a side of cauliflower rice.

This easy recipe uses just five ingredients and is dairy free, so it's for sure winning the nice cream game. Blend up a few bananas, add in maple syrup and vanilla, then fold in coconut flakes and chocolate chips. You can freeze it for a few hours or enjoy it right away.

Macaroons look super fancy but are actually pretty easy to make at home. The rich cookies are made with egg whites, orange juice and zest, honey, and shredded coconut, then drizzled with chocolate and chilled. We’d definitely go Paleo for these bad boys.

]]>https://greatist.com/eat/coconut-recipes-that-taste-like-a-vacation?utm_source=rss&utm_medium=rss&utm_campaign=feed_https--greatistcom--This HIIT-Yoga Hybrid Makes You Feel Like You Actually Got a Good Workout http://feedproxy.google.com/~r/greatist/~3/lPldOFUjl7Q/hiit-workouts-a-yoga-hiit-hybrid-video
Greatist
This HIIT-Yoga Hybrid Makes You Feel Like You Actually Got a Good Workout This HIIT-Yoga Hybrid Makes You Feel Like You Actually Got a Good Workout Fri, 28 Jul 2017 07:00:00 -0400The Greatist Team12766 at https://greatist.com/Yoga is great for both your body and your mind, no doubt. But sometimes you walk away from class wondering if you actually got a good workout. On days when you really want to sweat it out, this yoga-HIIT hybrid workout helps you do just that.
You might also like{{displayTitle}}READ

This class combines the best of high-intensity interval training and traditional yoga poses into one 32-minute, total-body workout. You'll intentionally raise your heart rate between flows to stretch and strengthen at the same time and get the most out of every minute. All you need is a yoga mat for this workout. Then hit play to get started.

Strengthen your yoga practice in the comfort of your own home. Explore online yoga classes for beginners, intermediate, and advanced yoga practitioners on Cody. Greatist readers get 30 percent off their first purchase on Cody with promo code 30GREATIST.